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PWRBLD 4X

by manuel
16 athletes joined

Program Description

Programa de entrenamiento diseñado específicamente para estimular el desarrollo muscular e incrementar la fuerza. Se debe tener en cuenta la sobrecarga progresiva, el apropiado calentamiento, la pre-fatiga, el descanso entre series, las horas de sueño, la alimentación, ejercicios cardiovasculares de alta/media/baja intensidad y los de estiramiento.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 19, 2024 04:19
  • Last Edited
    Oct 10, 2024 02:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-8 reps
8-12 reps
2
Bicep Curl (Barbell)
2
2
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
5-8 reps
8-12 reps
2
Incline Bench Press (Dumbbell)
2
2
5-8 reps
8-12 reps
3
Lateral Raise (Dumbbell)
3
12-15 reps
4
Decline Crunch (Weighted)
3
12-15 reps
5
Hanging Leg Raise
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
2
Dip (Weighted)
2
2
5-8 reps
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
2
Dip (Weighted)
2
2
5-8 reps
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
2
Dip (Weighted)
2
2
5-8 reps
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
5-8 reps
8-12 reps
2
Dip (Weighted)
2
2
5-8 reps
8-12 reps
3
Hammer Curl
3
12-15 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
5
Standing Calf Raise
3
12-15 reps
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
4
Decline Crunch (Weighted)
3 Sets
12-15 Reps
5
Hanging Leg Raise
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
2
Bicep Curl (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
3
Skull Crusher (Barbell)
3 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 3
1
Pull-Up (Weighted)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
4
Decline Crunch (Weighted)
3 Sets
12-15 Reps
5
Hanging Leg Raise
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
2
Dip (Weighted)
2 Sets
2 Sets
5-8 Reps
8-12 Reps
3
Hammer Curl
3 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps