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BoostcampPNG

Arquitecto Potón

by Kikito L.

Program Description

Fullbody 3x week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 18, 2024 05:40
  • Last Edited
    Jun 18, 2025 01:00

Summary

Embark on an 8-week journey with Arquitecto Potón, designed for those looking to sculpt and strengthen their physique. This program features three intense training days each week, focusing on supersets to maximize muscle engagement and efficiency. You'll tackle a variety of exercises, including barbell deadlifts and dumbbell curls, ensuring a comprehensive approach to building strength and definition. With a full gym setup, prepare to push your limits and achieve remarkable results!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2A
Bench Press (Barbell)
3
4-6 reps
-
2B
Pull-Up (Weighted)
3
4-6 reps
-
3
Leg Curl
2
8-15 reps
-
4A
Bench Press (Dumbbell)
2
5-10 reps
-
4B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
8-15 reps
-
5B
Tricep Extension (Dumbbell)
2
8-15 reps
-
6A
Lateral Raise (Machine)
3
10-15 reps
-
6B
Dragon Flag
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Alternating Dumbbell Curl
3
5-10 reps
-
2
Deadlift (Barbell)
2
4-6 reps
-
3A
Lateral Raise (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Leg Extension
3
8-12 reps
-
5A
Chest Fly (Dumbbell)
2
8-15 reps
-
5B
Pullover (Dumbbell)
2
8-15 reps
-
6A
Leg Press Calf Raises
3
5-10 reps
-
6B
Leg Raise (Captain's Chair)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
-
1B
Barbell Row
3
5-10 reps
-
2
Hack Squat
3
8-12 reps
-
3A
Push Up
2
5-20 reps
-
3B
Lat Pulldown
2
8-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Preacher Curl (Barbell)
2
10-15 reps
-
5B
French Press
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Leg Press Calf Raises
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1A
Overhead Press (Barbell)
3 Sets
4-6 Reps
-
1B
Alternating Dumbbell Curl
3 Sets
5-10 Reps
-
2
Deadlift (Barbell)
2 Sets
4-6 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5A
Chest Fly (Dumbbell)
2 Sets
8-15 Reps
-
5B
Pullover (Dumbbell)
2 Sets
8-15 Reps
-
6A
Leg Press Calf Raises
3 Sets
5-10 Reps
-
6B
Leg Raise (Captain's Chair)
3 Sets
6-15 Reps
-
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
-
1B
Barbell Row
3 Sets
5-10 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3A
Push Up
2 Sets
5-20 Reps
-
3B
Lat Pulldown
2 Sets
8-12 Reps
-
4
Back Extension (Weighted)
2 Sets
8-12 Reps
-
5A
Preacher Curl (Barbell)
2 Sets
10-15 Reps
-
5B
French Press
2 Sets
10-15 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6B
Leg Press Calf Raises
3 Sets
10-15 Reps
-
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
-
2A
Bench Press (Barbell)
3 Sets
4-6 Reps
-
2B
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
3
Leg Curl
2 Sets
8-15 Reps
-
4A
Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
4B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
5A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
-
5B
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
-
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6B
Dragon Flag
3 Sets
6-12 Reps
-