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El Santo
by Diego S.
3 athletes joined
Program Description
Introducing "LuchaFit: Unleash the Masked Warrior Within" – a workout program inspired by the legendary El Santo Enmascarado. Channel your inner luchador with high-intensity exercises infused with the strength, agility, and resilience of Mexican wrestling. Transform your body and spirit as you embark on a fitness journey that blends the excitement of lucha libre with effective training techniques. Get ready to sweat, grapple, and conquer your fitness goals while embracing the iconic spirit of El Santo!
Program Overview
Level
Intermediate, Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 03, 2024 11:36
Last Edited
May 08, 2024 02:11
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Week 1
1 / 8 Weeks
Day 3
1
Single Arm Pushdown
2 Sets
15 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
2B
Incline Curl (Dumbbell)
2 Sets
15 Reps
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
4
Step-Up (Weighted)
2 Sets
12 Reps
5A
Single Leg Deadlift
3 Sets
12 Reps
5B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
15 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
2B
Incline Curl (Dumbbell)
2 Sets
15 Reps
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
4
Step-Up (Weighted)
2 Sets
12 Reps
5A
Single Leg Deadlift
3 Sets
12 Reps
5B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Bent Over Row (Dumbbell)
4 Sets
12 Reps
3A
Chest Fly (Machine)
4 Sets
12 Reps
3B
Lat Pulldown
4 Sets
12 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Bent Over Row (Dumbbell)
4 Sets
12 Reps
3A
Chest Fly (Machine)
4 Sets
12 Reps
3B
Lat Pulldown
4 Sets
12 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
15 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
2B
Incline Curl (Dumbbell)
2 Sets
15 Reps
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
4
Step-Up (Weighted)
2 Sets
12 Reps
5A
Single Leg Deadlift
3 Sets
12 Reps
5B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 3
1
Single Arm Pushdown
2 Sets
15 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
2B
Incline Curl (Dumbbell)
2 Sets
15 Reps
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
4
Step-Up (Weighted)
2 Sets
12 Reps
5A
Single Leg Deadlift
3 Sets
12 Reps
5B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Bent Over Row (Dumbbell)
4 Sets
12 Reps
3A
Chest Fly (Machine)
4 Sets
12 Reps
3B
Lat Pulldown
4 Sets
12 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2B
Bent Over Row (Dumbbell)
4 Sets
12 Reps
3A
Chest Fly (Machine)
4 Sets
12 Reps
3B
Lat Pulldown
4 Sets
12 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 3
1
Single Arm Pushdown
2 Sets
12 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
2B
Incline Curl (Dumbbell)
2 Sets
12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
5
Single Leg Deadlift
3 Sets
8 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2B
Pendlay Row
4 Sets
8 Reps
3A
Ring Dip
4 Sets
8 Reps
3B
Pull-Up (Bodyweight)
4 Sets
8 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
12 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
2B
Incline Curl (Dumbbell)
2 Sets
12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
5
Single Leg Deadlift
3 Sets
8 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2B
Pendlay Row
4 Sets
8 Reps
3A
Ring Dip
4 Sets
8 Reps
3B
Pull-Up (Bodyweight)
4 Sets
8 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
12 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
2B
Incline Curl (Dumbbell)
2 Sets
12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
5
Single Leg Deadlift
3 Sets
8 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 3
1
Single Arm Pushdown
2 Sets
12 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
2B
Incline Curl (Dumbbell)
2 Sets
12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
5
Single Leg Deadlift
3 Sets
8 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2B
Pendlay Row
4 Sets
8 Reps
3A
Ring Dip
4 Sets
8 Reps
3B
Pull-Up (Bodyweight)
4 Sets
8 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2B
Pendlay Row
4 Sets
8 Reps
3A
Ring Dip
4 Sets
8 Reps
3B
Pull-Up (Bodyweight)
4 Sets
8 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
8 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
2B
Incline Curl (Dumbbell)
2 Sets
8 Reps
3
Preacher Curl (Dumbbell)
2 Sets
8 Reps
4A
Goblet Squat
3 Sets
5 Reps
4B
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8 Reps
Day 2
1
Kettlebell Swing
1 Set
15 mins
2
Landmine Oblique Twist
3 Sets
20 Reps
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
2B
Barbell Row
4 Sets
5 Reps
3A
Ring Dip
4 Sets
5 Reps
3B
Pull-Up (Weighted)
4 Sets
5 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
8 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
2B
Incline Curl (Dumbbell)
2 Sets
8 Reps
3
Preacher Curl (Dumbbell)
2 Sets
8 Reps
4A
Goblet Squat
3 Sets
5 Reps
4B
Romanian Deadlift (Barbell)
3 Sets
5 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
8 Reps
Day 2
1
Kettlebell Swing
1 Set
15 mins
2
Landmine Oblique Twist
3 Sets
20 Reps
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
2B
Barbell Row
4 Sets
5 Reps
3A
Ring Dip
4 Sets
5 Reps
3B
Pull-Up (Weighted)
4 Sets
5 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Single Arm Pushdown
2 Sets
12 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
2B
Incline Curl (Dumbbell)
2 Sets
12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
5
Single Leg Deadlift
3 Sets
8 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 3
1
Single Arm Pushdown
2 Sets
12 Reps
2A
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
2B
Incline Curl (Dumbbell)
2 Sets
12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
5
Single Leg Deadlift
3 Sets
8 Reps
6A
Cossack Squat
3 Sets
12 Reps
6B
Ab Wheel
3 Sets
12 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2B
Pendlay Row
4 Sets
8 Reps
3A
Ring Dip
4 Sets
8 Reps
3B
Pull-Up (Bodyweight)
4 Sets
8 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
2A
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2B
Pendlay Row
4 Sets
8 Reps
3A
Ring Dip
4 Sets
8 Reps
3B
Pull-Up (Bodyweight)
4 Sets
8 Reps
4A
Pull-Up (Assisted)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Ab Wheel
1 Set
5 mins
2
Hollow Hold
1 Set
5 mins
3
Hanging Leg Raise
1 Set
5 mins
4
Back Extension
1 Set
5 mins
5
Jump Rope
1 Set
10 mins
Day 2
1
Face Pull
2 Sets
15 Reps
2
Powell Raise
3 Sets
10 Reps
3
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
4
Push Up
2 Sets
AMRAP
5
Jump Rope
1 Set
10 mins
Day 3
1
Ab Wheel
1 Set
5 mins
2
Hollow Hold
1 Set
5 mins
3
Hanging Leg Raise
1 Set
5 mins
4
Back Extension
1 Set
5 mins
5
Jump Rope
1 Set
10 mins
Day 4
1
Face Pull
2 Sets
15 Reps
2
Powell Raise
3 Sets
10 Reps
3
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
4
Push Up
2 Sets
AMRAP
5
Jump Rope
1 Set
10 mins