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
Jun 18, 2025 08:10

Summary

**El Santo** is an 8-week training program designed to sculpt and strengthen your arms and legs with a focused 4-day weekly schedule. Each session combines targeted exercises, including supersets and variations like the Single Arm Pushdown and Incline Curl, ensuring a comprehensive workout that builds muscle and endurance. With a full gym setup, you'll have access to the right tools to maximize your gains. Get ready to push your limits and transform your physique!

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.7%

Upper Back

10.6%

Lats

10.3%

Front Delts

9.7%

Quadriceps

8.9%

Chest

8.2%

Biceps

7.7%

Middle Delts

7.5%

Glutes

7.3%

Abs

7.3%

Hamstrings

Adductors

1.7%

Lower Back

1.6%

Rear Delts

1.5%

Forearms

0.8%

Other

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Single Arm Pushdown

15 reps

Overhead Tricep Extension (Cable)

15 reps

Incline Curl (Dumbbell)

15 reps

Preacher Curl (Dumbbell)

15 reps

Step-Up (Weighted)

12 reps

Single Leg Deadlift

12 reps

Reverse Lunge (Dumbbell)

12 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 1

Single Arm Pushdown

15 reps

Overhead Tricep Extension (Cable)

15 reps

Incline Curl (Dumbbell)

15 reps

Preacher Curl (Dumbbell)

15 reps

Step-Up (Weighted)

12 reps

Single Leg Deadlift

12 reps

Reverse Lunge (Dumbbell)

12 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 1

Single Arm Pushdown

12 reps

Overhead Tricep Extension (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Preacher Curl (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 1

Single Arm Pushdown

12 reps

Overhead Tricep Extension (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Preacher Curl (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 1

Single Arm Pushdown

8 reps

Overhead Tricep Extension (Cable)

8 reps

Incline Curl (Dumbbell)

8 reps

Preacher Curl (Dumbbell)

8 reps

Goblet Squat

5 reps

Romanian Deadlift (Barbell)

5 reps

Reverse Lunge (Dumbbell)

8 reps

Day 1

Single Arm Pushdown

8 reps

Overhead Tricep Extension (Cable)

8 reps

Incline Curl (Dumbbell)

8 reps

Preacher Curl (Dumbbell)

8 reps

Goblet Squat

5 reps

Romanian Deadlift (Barbell)

5 reps

Reverse Lunge (Dumbbell)

8 reps

Day 1

Single Arm Pushdown

12 reps

Overhead Tricep Extension (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Preacher Curl (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 1

Ab Wheel

5 mins

Hollow Hold

5 mins

Hanging Leg Raise

5 mins

Back Extension

5 mins

Jump Rope

10 mins

Day 2

Overhead Press (Dumbbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Chest Fly (Machine)

12 reps

Lat Pulldown

12 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 2

Overhead Press (Dumbbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Chest Fly (Machine)

12 reps

Lat Pulldown

12 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 2

Overhead Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Pendlay Row

8 reps

Ring Dip

8 reps

Pull-Up (Bodyweight)

8 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 2

Overhead Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Pendlay Row

8 reps

Ring Dip

8 reps

Pull-Up (Bodyweight)

8 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 2

Kettlebell Swing

15 mins

Landmine Oblique Twist

20 reps

Day 2

Kettlebell Swing

15 mins

Landmine Oblique Twist

20 reps

Day 2

Overhead Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Pendlay Row

8 reps

Ring Dip

8 reps

Pull-Up (Bodyweight)

8 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 2

Face Pull

15 reps

Powell Raise

10 reps

One Arm Lateral Raise (Cable)

10 reps

Push Up

AMRAP

Jump Rope

10 mins

Day 3

Single Arm Pushdown

15 reps

Overhead Tricep Extension (Cable)

15 reps

Incline Curl (Dumbbell)

15 reps

Preacher Curl (Dumbbell)

15 reps

Step-Up (Weighted)

12 reps

Single Leg Deadlift

12 reps

Reverse Lunge (Dumbbell)

12 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 3

Single Arm Pushdown

15 reps

Overhead Tricep Extension (Cable)

15 reps

Incline Curl (Dumbbell)

15 reps

Preacher Curl (Dumbbell)

15 reps

Step-Up (Weighted)

12 reps

Single Leg Deadlift

12 reps

Reverse Lunge (Dumbbell)

12 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 3

Single Arm Pushdown

12 reps

Overhead Tricep Extension (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Preacher Curl (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 3

Single Arm Pushdown

12 reps

Overhead Tricep Extension (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Preacher Curl (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 3

Overhead Press (Dumbbell)

8 reps

Incline Bench Press (Dumbbell)

5 reps

Barbell Row

5 reps

Ring Dip

5 reps

Pull-Up (Weighted)

5 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 3

Overhead Press (Dumbbell)

8 reps

Incline Bench Press (Dumbbell)

5 reps

Barbell Row

5 reps

Ring Dip

5 reps

Pull-Up (Weighted)

5 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 3

Single Arm Pushdown

12 reps

Overhead Tricep Extension (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Preacher Curl (Dumbbell)

12 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Cossack Squat

12 reps

Ab Wheel

12 reps

Day 3

Ab Wheel

5 mins

Hollow Hold

5 mins

Hanging Leg Raise

5 mins

Back Extension

5 mins

Jump Rope

10 mins

Day 4

Overhead Press (Dumbbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Chest Fly (Machine)

12 reps

Lat Pulldown

12 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 4

Overhead Press (Dumbbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Bent Over Row (Dumbbell)

12 reps

Chest Fly (Machine)

12 reps

Lat Pulldown

12 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Pendlay Row

8 reps

Ring Dip

8 reps

Pull-Up (Bodyweight)

8 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Pendlay Row

8 reps

Ring Dip

8 reps

Pull-Up (Bodyweight)

8 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

8 reps

Pendlay Row

8 reps

Ring Dip

8 reps

Pull-Up (Bodyweight)

8 reps

Pull-Up (Assisted)

12 reps

Lateral Raise (Dumbbell)

12 reps

Day 4

Face Pull

15 reps

Powell Raise

10 reps

One Arm Lateral Raise (Cable)

10 reps

Push Up

AMRAP

Jump Rope

10 mins

Day 3

Single Arm Pushdown

2 Sets

15 Reps

Overhead Tricep Extension (Cable)

2 Sets

15 Reps

Incline Curl (Dumbbell)

2 Sets

15 Reps

Preacher Curl (Dumbbell)

2 Sets

15 Reps

Step-Up (Weighted)

2 Sets

12 Reps

Single Leg Deadlift

3 Sets

12 Reps

Reverse Lunge (Dumbbell)

3 Sets

12 Reps

Cossack Squat

3 Sets

12 Reps

Ab Wheel

3 Sets

12 Reps

Day 1

Single Arm Pushdown

2 Sets

15 Reps

Overhead Tricep Extension (Cable)

2 Sets

15 Reps

Incline Curl (Dumbbell)

2 Sets

15 Reps

Preacher Curl (Dumbbell)

2 Sets

15 Reps

Step-Up (Weighted)

2 Sets

12 Reps

Single Leg Deadlift

3 Sets

12 Reps

Reverse Lunge (Dumbbell)

3 Sets

12 Reps

Cossack Squat

3 Sets

12 Reps

Ab Wheel

3 Sets

12 Reps

Day 4

Overhead Press (Dumbbell)

3 Sets

12 Reps

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

Bent Over Row (Dumbbell)

4 Sets

12 Reps

Chest Fly (Machine)

4 Sets

12 Reps

Lat Pulldown

4 Sets

12 Reps

Pull-Up (Assisted)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Day 2

Overhead Press (Dumbbell)

3 Sets

12 Reps

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

Bent Over Row (Dumbbell)

4 Sets

12 Reps

Chest Fly (Machine)

4 Sets

12 Reps

Lat Pulldown

4 Sets

12 Reps

Pull-Up (Assisted)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps