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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 11, 2025 09:25
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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)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
French Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
0.6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Plank
3
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
-