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BoostcampPNG

TREINO MED 2ºS DE 2025

by Fernando A.

Program Description

To maximize fat loss and muscle preservation through a time-efficient, science-based workout plan focused on upper body development without neglecting the lower body.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 25, 2025 11:41
  • Last Edited
    Jul 26, 2025 12:16
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
8-10 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
-
2
Lat Pulldown (Close Grip)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Plank
3
45-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Hanging Knee Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Concentration Curl
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Plank
3 Sets
45-60 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-