logo
BoostcampPNG

Angel Nuñez - Mesociclo #1(Junio- Julio)

by null

Program Description

HIT TRAINING HARD AND INTENSE!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 18, 2025 12:56
  • Last Edited
    Jul 24, 2025 07:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
8-12 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
8-12 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
8-12 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
15-20 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
10-16 reps
RPE 10
2
Leg Extension
1
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
1
12-20 reps
RPE 10
4
Squat (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
15-20 reps
RPE 10
6
Lying Leg Curl
1
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
10-16 reps
RPE 10
2
Leg Extension
1
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
1
12-20 reps
RPE 10
4
Squat (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
15-20 reps
RPE 10
6
Lying Leg Curl
1
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
15-20 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
15-20 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
15-20 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
8-12 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Face Pull
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
8-12 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Face Pull
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
8-12 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Face Pull
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
8-12 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Face Pull
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
8-12 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Face Pull
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
8-12 reps
RPE 10
2
T-Bar Row
2
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
4A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Seated Military Press (Smith Machine)
1
6-10 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 10
7
Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Seated Military Press (Smith Machine)
1
6-10 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 10
7
Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
4A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
4A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
4A
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Single-Leg Leg Curl
2
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
10-16 reps
RPE 10
2
Leg Extension
1
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
1
12-20 reps
RPE 10
4
Squat (Barbell)
1
6-10 reps
RPE 10
5
Single-Leg Leg Curl
1
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
10-16 reps
RPE 10
2
Leg Extension
1
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
1
12-20 reps
RPE 10
4
Squat (Barbell)
1
6-10 reps
RPE 10
5
Single-Leg Leg Curl
1
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Single-Leg Leg Curl
2
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Single-Leg Leg Curl
2
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-16 reps
RPE 10
2
Leg Extension
2
12-20 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-20 reps
RPE 10
4
Squat (Barbell)
2
6-10 reps
RPE 10
5
Single-Leg Leg Curl
2
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Straight Arm Pulldown
2 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
8-10 Reps
@10
3
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@10
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12-20 Reps
@10
7
Face Pull
2 Sets
12-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
4
Cable Crossover
2 Sets
8-12 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
12-20 Reps
@10
Day 2
1
Hip Adductor (Machine)
2 Sets
10-16 Reps
@10
2
Leg Extension
2 Sets
12-20 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
12-20 Reps
@10
4
Squat (Barbell)
2 Sets
6-10 Reps
@10
5
Seated Calf Raise
2 Sets
15-20 Reps
@10
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
7
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
Day 5
1
Hip Adductor (Machine)
2 Sets
10-16 Reps
@10
2
Leg Extension
2 Sets
12-20 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
12-20 Reps
@10
4
Squat (Barbell)
2 Sets
6-10 Reps
@10
5
Single-Leg Leg Curl
2 Sets
8-12 Reps
@10
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
Day 4
1
Bicep Curl (Cable)
2 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Seated Military Press (Smith Machine)
2 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
5
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
6
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
7
Lying Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
8
Overhead Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10