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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Front Delts
12.7%
Chest
10.3%
Quadriceps
10.3%
Triceps
9.7%
Lats
9.4%
Middle Delts
9.1%
Glutes
8.3%
Lower Back
6.2%
Hamstrings
6.2%
Biceps
4.1%
Rear Delts
0.9%
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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
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%