logo
BoostcampPNG

programma Andrea

by Franz C.
13 athletes joined

Program Description

forza e ipertrofia

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 16, 2025 08:12
  • Last Edited
    Jun 22, 2025 05:17

Summary

Introducing "programma Andrea," a comprehensive 15-week training program designed for those ready to elevate their strength and physique. Committing to just four days a week, you'll engage in a balanced mix of barbell and bodyweight exercises, focusing on key movements like the Bench Press, Pull-Ups, and Front Squats. This program strategically builds muscle and enhances overall fitness, ensuring you stay motivated and challenged every step of the way. Perfect for anyone with a garage gym setup, it's time to transform your training and achieve your goals!
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
1 reps
5 reps
90%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
3 reps
5 reps
80%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
85%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
2 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Pull-Up (Bodyweight)
4
4 reps
-
3
Front Squat (Barbell)
1
3
90 reps
5 reps
85%
65%
4
Lateral Raise (Dumbbell)
3
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
2 reps
5 reps
80%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
90%
65%
2
Dumbbell Row
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
65%
4
Bench Press (Close Grip)
3
6 reps
65%
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
3
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
70%
Day 2
1
Military Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Front Squat (Barbell)
3 Sets
5 Reps
65%
4
Bench Press (Close Grip)
3 Sets
6 Reps
65%
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
3
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
70%
Day 4
1
Military Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
65%
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Front Squat (Barbell)
3 Sets
5 Reps
65%
4
Bench Press (Close Grip)
3 Sets
6 Reps
65%