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Modo Cavalo - Full Body Split

by Fabricio Marques

Program Description

Advance fullbody progam,3 times a week split

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 17, 2025 02:43
  • Last Edited
    Mar 17, 2025 11:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
-
2
Squat (Barbell)
2
1
7-10 reps
6-9 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Barbell)
2
1
7-9 reps
6-8 reps
RPE 9.5
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
8
Upright Row (Barbell)
3
10 reps
RPE 9.5
9
Bicep Curl (Barbell)
3
10 reps
RPE 9
10
Tricep Extension (Barbell)
3
1
10-12 reps
-
-
-
11A
Dip (Bodyweight)
3
AMRAP
-
11B
Hip Thrust (Barbell)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
-
2
Squat (Barbell)
2
1
7-10 reps
6-9 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Barbell)
2
1
7-9 reps
6-8 reps
RPE 9.5
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
8
Upright Row (Barbell)
3
10 reps
RPE 9.5
9
Bicep Curl (Barbell)
3
10 reps
RPE 9
10
Tricep Extension (Barbell)
3
1
10-12 reps
-
-
-
11A
Dip (Bodyweight)
3
AMRAP
-
11B
Hip Thrust (Barbell)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
-
2
Squat (Barbell)
2
1
7-10 reps
6-9 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Barbell)
2
1
7-9 reps
6-8 reps
RPE 9.5
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
8
Upright Row (Barbell)
3
10 reps
RPE 9.5
9
Bicep Curl (Barbell)
3
10 reps
RPE 9
10
Tricep Extension (Barbell)
3
1
10-12 reps
-
-
-
11A
Dip (Bodyweight)
3
AMRAP
-
11B
Hip Thrust (Barbell)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
-
2
Squat (Barbell)
2
1
7-10 reps
6-9 reps
RPE 8.5
RPE 9.5
3
Dumbbell Row
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Incline Bench Press (Barbell)
2
1
7-9 reps
6-8 reps
RPE 9.5
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Romanian Deadlift (Barbell)
3
9 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
8
Upright Row (Barbell)
3
10 reps
RPE 9.5
9
Bicep Curl (Barbell)
3
10 reps
RPE 9
10
Tricep Extension (Barbell)
3
1
10-12 reps
-
-
-
11A
Dip (Bodyweight)
3
AMRAP
-
11B
Hip Thrust (Barbell)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-9 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Barbell)
3
12 reps
-
4
Split Squat (Barbell)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Pullover (Dumbbell)
3
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Zercher Squat (Barbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
10 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-9 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Barbell)
3
12 reps
-
4
Split Squat (Barbell)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Pullover (Dumbbell)
3
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Zercher Squat (Barbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
10 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-9 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Barbell)
3
12 reps
-
4
Split Squat (Barbell)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Pullover (Dumbbell)
3
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Zercher Squat (Barbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
10 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-9 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Shrug (Barbell)
3
12 reps
-
4
Split Squat (Barbell)
3
12 reps
-
5A
Wrist Curls
3
15 reps
-
5B
Pullover (Dumbbell)
3
10 reps
-
6
Overhead Press (Barbell)
3
8 reps
-
7
Zercher Squat (Barbell)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
10 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
18 reps
10 reps
-
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4A
Hammer Curl
3
10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Leg Extension
1
3
18 reps
12 reps
-
-
6
Bench Press (Dumbbell)
3
12 reps
-
7
Wide Grip Lat Pulldown
3
12 reps
-
8
Seated Calf Raise
4
16 reps
-
9
Hip Abductor (Machine)
1
3
16 reps
12 reps
-
-
10
Back Extension
3
AMRAP
-
11
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
18 reps
10 reps
-
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4A
Hammer Curl
3
10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Leg Extension
1
3
18 reps
12 reps
-
-
6
Bench Press (Dumbbell)
3
12 reps
-
7
Wide Grip Lat Pulldown
3
12 reps
-
8
Seated Calf Raise
4
16 reps
-
9
Hip Abductor (Machine)
1
3
16 reps
12 reps
-
-
10
Back Extension
3
AMRAP
-
11
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
18 reps
10 reps
-
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4A
Hammer Curl
3
10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Leg Extension
1
3
18 reps
12 reps
-
-
6
Bench Press (Dumbbell)
3
12 reps
-
7
Wide Grip Lat Pulldown
3
12 reps
-
8
Seated Calf Raise
4
16 reps
-
9
Hip Abductor (Machine)
1
3
16 reps
12 reps
-
-
10
Back Extension
3
AMRAP
-
11
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
18 reps
10 reps
-
-
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4A
Hammer Curl
3
10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Leg Extension
1
3
18 reps
12 reps
-
-
6
Bench Press (Dumbbell)
3
12 reps
-
7
Wide Grip Lat Pulldown
3
12 reps
-
8
Seated Calf Raise
4
16 reps
-
9
Hip Abductor (Machine)
1
3
16 reps
12 reps
-
-
10
Back Extension
3
AMRAP
-
11
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Plank
3 Sets
2 mins
-
2
Squat (Barbell)
2 Sets
1 Set
7-10 Reps
6-9 Reps
@8.5
@9.5
3
Dumbbell Row
2 Sets
1 Set
8-12 Reps
8-10 Reps
@8.5
@9.5
4
Incline Bench Press (Barbell)
2 Sets
1 Set
7-9 Reps
6-8 Reps
@9.5
@8
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
6
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
8
Upright Row (Barbell)
3 Sets
10 Reps
@9.5
9
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
10
Tricep Extension (Barbell)
3 Sets
1 Set
10-12 Reps
-
-
-
11A
Dip (Bodyweight)
3 Sets
AMRAP
-
11B
Hip Thrust (Barbell)
3 Sets
12+ Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
7-9 Reps
@9.5
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Shrug (Barbell)
3 Sets
12 Reps
-
4
Split Squat (Barbell)
3 Sets
12 Reps
-
5A
Wrist Curls
3 Sets
15 Reps
-
5B
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Press (Barbell)
3 Sets
8 Reps
-
7
Zercher Squat (Barbell)
2 Sets
10 Reps
-
8
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
9
Bench Press (Close Grip)
3 Sets
10 Reps
-
10
Sit Up
3 Sets
AMRAP
-
Day 3
1
Leg Curl
1 Set
3 Sets
18 Reps
10 Reps
-
-
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
4A
Hammer Curl
3 Sets
10 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Leg Extension
1 Set
3 Sets
18 Reps
12 Reps
-
-
6
Bench Press (Dumbbell)
3 Sets
12 Reps
-
7
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
8
Seated Calf Raise
4 Sets
16 Reps
-
9
Hip Abductor (Machine)
1 Set
3 Sets
16 Reps
12 Reps
-
-
10
Back Extension
3 Sets
AMRAP
-
11
Abs Crunch (Machine)
3 Sets
12 Reps
-