IntermediateFree

Italian Stallion

· Aug 2024

2athletes running this program

iOS & Android

Overview

Length

3 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Strength, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

70 min

The program you will be following for these 4 weeks will be a mix of intensity techniques, designed to exhaust your muscle fibers to the maximum, while simultaneously incorporating a small progression in terms of volume, in order to train strength through sub-maximal loads. The workout will be carried out over 4 days a week, following a rhythm of A1-B1-A2-B2; however, nothing prevents you from reducing it to three days a week, executing it as follows: A1-B1-A2 in the first week, and then B1-A1-B2 in the following week. Aim for progression with the weight, even in accessory exercises, while always carefully and accurately controlling the technique. The rest times also vary, increasing and decreasing, thus challenging your endurance, training it and pushing you out of your comfort zone week by week. On your weekly rest day (which should not be Saturday or Sunday), some cardio is recommended, perhaps in a H.I.I.T. format, combined with a core and stretch session. At the end of the program, test your new RM, reset all the weights and restarts or simply restart the program by adding more weight. Thank you for your attention!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

11.7%

Front Delts

11.5%

Chest

11.3%

Triceps

10.7%

Hamstrings

8.7%

Lats

8.1%

Upper Back

7.9%

Glutes

7.7%

Biceps

7.5%

Middle Delts

6.8%

Lower Back

2.5%

Abs

1.5%

Adductors

1.5%

Rear Delts

1.3%

Forearms

0.8%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	5 reps	80%
		2	3 reps	85%
Superset
Superset
3A	Pec Fly (Dumbbell)	4	10 reps	—
3B	Push Up	4	0 reps	—
4	Military Press (Barbell)	2	5 reps	80%
		2	3 reps	85%
Superset
5A	Lateral Raise (Dumbbell)	4	10 reps	—
5B	Isometric Delts With Band Loop	4	0 min	—
6	Lat Pulldown	2	5 reps	80%
		2	3 reps	85%
Superset
7A	Seated Row (Cable)	4	10 reps	—
7B	Standing Pullover (Cable)	4	10 reps	—

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	2	5 reps	80%
		2	3 reps	85%
2	Single Leg Extension	4	10 reps	—
3	Romanian Deadlift (Barbell)	2	5 reps	80%
		2	3 reps	85%
Superset
4A	Kettlebell Swing	4	10 reps	—
4B	Glute Bridge (Bodyweight)	4	0 reps	—
5	Bicep Curl (Dumbbell)	5	10 reps	—
6	Tricep Rope Push Down (Cable)	5	10 reps	—

#	Exercise	Sets	Reps
1	Lat Pulldown	4	10 reps
2	Chest Fly (Cable)	4	10 reps
3	Lateral Raise (Cable)	4	10 reps
4	Seated Row (Cable)	4	10 reps
5	Incline Chest Press (Machine)	4	10 reps
6	Arnold Press	4	10 reps

#	Exercise	Sets	Reps
1	Leg Extension	4	10 reps
2	Leg Curl	4	10 reps
3	Leg Press	4	10 reps
4	Walking Lunge (Dumbbell)	4	20 reps
5	Bicep Curl (Cable)	4	10 reps
6	French Press	4	10 reps

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Italian Stallion is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 70 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.

Italian Stallion is structured around 4 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Italian Stallion 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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