El Cachismo
Program that gives GVS’s training a more approachable look for someone that wants natural muscle hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 6–8 reps |
| 2 | Seated Calf Raise | 3 | 15–20 reps |
| 3 | Shrug (Barbell) | 3 | 10–15 reps |
| 4 | Back Extension (Weighted) | 3 | 10–15 reps |
| 5 | Bicep Curl (Barbell) | 3 | 10–15 reps |
| 6 | Abs Crunch (Weighted) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 4–8 reps |
| 2 | Pull-Up (Weighted) | 3 | 4–6 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 5 | Pullover (Dumbbell) | 3 | 8–12 reps |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | JM Press (Smith Machine) | 3 | 6–12 reps |
| 2 | Hammer Curl | 3 | 8–12 reps |
| 3 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 4 | Preacher Curl (EZ Bar) | 3 | 6–10 reps |
| 5 | Lateral Raise (Cable) | 3 | 10–15 reps |
| Superset | |||
| 6A | Neck Curl | 3 | 15–20 reps |
| 6B | Neck Extension | 3 | 15–20 reps |
| 7 | Skull Crusher (Barbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Standing Calf Raise | 3 | 10–15 reps |
| 3 | Leg Press | 3 | 8–12 reps |
| 4 | Seated Hamstring Curl | 3 | 10–15 reps |
| 5 | Leg Extension | 3 | 15–20 reps |
| 6 | Cable Crunch | 3 | 10–15 reps |
| 7 | Bicep Curl (Barbell) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Pull-Up (Weighted) | 3 | 6–10 reps |
| 3 | Chest Press (Machine) | 3 | 6–12 reps |
| 4 | T-Bar Row | 3 | 6–10 reps |
| 5 | Overhead Press (Barbell) | 3 | 6–12 reps |
| 6 | Seated Row (Cable) | 3 | 8–15 reps |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 2 | Hammer Curl | 3 | 8–12 reps |
| 3 | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 5 | Lateral Raise (Cable) | 3 | 10–15 reps |
| Superset | |||
| 6A | Neck Curl | 3 | 15–20 reps |
| 6B | Neck Extension | 3 | 15–20 reps |
| 7 | Rear Delt Fly (Cable) | 3 | 10–15 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, El Cachismo is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
El Cachismo is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
El Cachismo is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
