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BoostcampPNG

En forma a los 50

by Jaime W.
1 athletes joined

Program Description

Ganar masa muscular y perder grasa simultáneamente (recomposición corporal) es un objetivo ambicioso pero alcanzable, especialmente si tienes experiencia previa. Organización Semanal Sugerida Lunes: Pecho, Hombro y Tríceps Martes: Descanso activo (caminata suave) o total Miércoles: Espalda y Bíceps Jueves: Descanso activo o total Viernes: Piernas y Core + Sábado : VO2Max y Domingo: Descanso total o actividad ligera que disfrutes. Recuerda que la progresión es clave, y la escucha a tu cuerpo es lo más importante,

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 05, 2025 06:02
  • Last Edited
    Jun 18, 2025 11:11

Summary

Get ready to redefine your fitness journey with "En forma a los 50," a tailored 12-week program designed specifically for those looking to enhance their strength and vitality. Committing to just four days a week, you'll engage in a balanced mix of push and pull workouts, focusing on essential movements like dumbbell presses, rows, and curls. Each session is crafted to build muscle, improve endurance, and boost your overall well-being, all within the comfort of your garage gym. Embrace this opportunity to elevate your fitness and feel stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
10.3%
Upper Back
9%
Lats
8.4%
Front Delts
8.4%
Quadriceps
8.4%
Glutes
7.7%
Hamstrings
7.7%
Chest
6.4%
Middle Delts
6.4%
Abs
5.8%
Calves
3.2%
Lower Back
2.6%
Adductors
1.3%
Cardio
1.1%
Rear Delts
0.6%
Forearms
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Cable)
1
10-12 reps
-
5
Tricep Pushdown (Cable)
1
10-15 reps
-
6
French Press
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
10-12 reps
-
2
Wide Grip Lat Pulldown
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Bicep Curl (Dumbbell)
1
10-12 reps
-
5
Bayesian Curl
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Lunge (Dumbbell)
1
10-12 reps
-
4
Kettlebell Swing
1
10-15 reps
-
5
Standing Calf Raise
1
15-20 reps
-
6
Plank
1
0.6 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10-15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
French Press
3 Sets
10-12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
10-12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
3
Dumbbell Row
3 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Bayesian Curl
3 Sets
12-15 Reps
-
Day 3
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
-
4
Kettlebell Swing
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Plank
3 Sets
0.6 mins
-
Day 4
1
Treadmill
1 Set
10-15 mins
-