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Prueba

by Jesús Cabrera

Program Description

Prueba

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Dec 23, 2024 10:52
  • Last Edited
    Jun 18, 2025 12:36

Summary

Dive into the Prueba program, a dynamic 1-week training plan designed for those ready to push their limits with 4 intense sessions per week. This program focuses on compound movements, including barbell squats and overhead presses, ensuring you build strength and muscle effectively. With a blend of targeted exercises for your legs, core, and arms, you’ll enhance your overall fitness and sculpt your physique. Get ready to challenge yourself and achieve your goals with a structured approach that fits seamlessly into your busy schedule!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.8%
Triceps
11.5%
Glutes
10.2%
Abs
10.2%
Chest
8.9%
Hamstrings
8.3%
Front Delts
7.6%
Middle Delts
6.4%
Lats
5.1%
Biceps
4.5%
Upper Back
3.2%
Adductors
2.5%
Lower Back
2.5%
Abductors
0.6%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-5 reps
65%
75%
85%
95%
2
Squat (Barbell)
4
10-20 reps
50%
3
Abs Crunch (Weighted)
4
10-20 reps
RPE 8-10
4
Leg Press
4
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-5 reps
65%
75%
85%
95%
2
Overhead Press (Barbell)
4
10-20 reps
50%
3
Overhead Extension (Dumbbell)
4
10-20 reps
RPE 8-10
4
Hammer Curl
4
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-5 reps
65%
75%
85%
95%
2
Deadlift (Barbell)
4
10-20 reps
50%
3
Russian Twist
4
10-20 reps
RPE 8-10
4
Leg Extension
4
10-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-5 reps
65%
75%
85%
95%
2
Bench Press (Barbell)
4
10-20 reps
50%
3
Dumbbell Bench Pullover
4
10-20 reps
RPE 8-10
4
Bent Over Row (Dumbbell)
4
10-20 reps
RPE 8-10
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-5 Reps
65%
75%
85%
95%
2
Squat (Barbell)
4 Sets
10-20 Reps
50%
3
Abs Crunch (Weighted)
4 Sets
10-20 Reps
@8-10
4
Leg Press
4 Sets
10-20 Reps
@8-10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-5 Reps
65%
75%
85%
95%
2
Overhead Press (Barbell)
4 Sets
10-20 Reps
50%
3
Overhead Extension (Dumbbell)
4 Sets
10-20 Reps
@8-10
4
Hammer Curl
4 Sets
10-20 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-5 Reps
65%
75%
85%
95%
2
Deadlift (Barbell)
4 Sets
10-20 Reps
50%
3
Russian Twist
4 Sets
10-20 Reps
@8-10
4
Leg Extension
4 Sets
10-20 Reps
@8-10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-5 Reps
65%
75%
85%
95%
2
Bench Press (Barbell)
4 Sets
10-20 Reps
50%
3
Dumbbell Bench Pullover
4 Sets
10-20 Reps
@8-10
4
Bent Over Row (Dumbbell)
4 Sets
10-20 Reps
@8-10