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BoostcampPNG

Trimestre 1 ciclo 1

by Gabriel E.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2025 01:46
  • Last Edited
    Nov 18, 2025 04:17
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Quadriceps
11.8%
Triceps
11.6%
Front Delts
8%
Biceps
7.9%
Hamstrings
7.4%
Glutes
6.9%
Lats
5.8%
Middle Delts
5.7%
Rear Delts
4.8%
Forearms
4.5%
Chest
4.3%
Olympic
3%
Adductors
2.6%
Abs
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
8 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
6 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
8 reps
RPE 8
2
Kelso Shrug
1
1
20 reps
20 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
15 reps
15 reps
RPE 8
RPE 10
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Military Press (Barbell)
2
5 reps
RPE 8
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
5
Katana Extension
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6 reps
RPE 8
2
Military Press (Barbell)
2
4 reps
RPE 8
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
5
Katana Extension
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5 reps
10 reps
RPE 8
RPE 10
2
Military Press (Barbell)
2
1
3 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
5
Katana Extension
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Military Press (Barbell)
2
5 reps
RPE 8
3
Dip (Weighted)
1
AMRAP
RPE 10
4
Lu Raise
1
1
20 reps
20 reps
RPE 8
RPE 10
5
Katana Extension
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5 reps
RPE 8
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4 reps
RPE 8
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
1
3 reps
10 reps
RPE 8
RPE 10
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
6 reps
6 reps
RPE 8
RPE 10
4
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
5 reps
RPE 8
2
Lying Rear Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 10
3
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (Dumbbell)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 8
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
8 reps
RPE 8
RPE 10
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2A
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
2B
Sissy Squat
2
AMRAP
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Snatch Deadlift
2 Sets
8 Reps
@8
2
Kelso Shrug
1 Set
1 Set
20 Reps
20 Reps
@8
@10
3
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@8
@10
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
Day 3
1
Chin-Up (Weighted)
2 Sets
5 Reps
@8
2
Lying Rear Lateral Raise
1 Set
1 Set
15 Reps
15 Reps
@8
@10
3
T-Bar Row
1 Set
1 Set
10 Reps
10 Reps
@8
@10
4
Preacher Curl (Dumbbell)
2 Sets
20 Reps
@10
Day 4
1
Squat (Barbell)
2 Sets
5 Reps
@8
2A
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@10
2B
Sissy Squat
2 Sets
AMRAP
@10
3
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@10
4
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Military Press (Barbell)
2 Sets
5 Reps
@8
3
Dip (Weighted)
1 Set
AMRAP
@10
4
Lu Raise
1 Set
1 Set
20 Reps
20 Reps
@8
@10
5
Katana Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@10