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Entrenamiento Enreculo - 1

by Aldo Ivan Leiva

Program Description

- Medir el progreso durante este mes. - Fotos cada fin de semana. - Registrar peso en ayunas todos los días.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 18, 2026 01:29
  • Last Edited
    Feb 18, 2026 03:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.6%
Hamstrings
11.2%
Triceps
11.2%
Front Delts
8.4%
Quadriceps
7.5%
Upper Back
7.5%
Biceps
6.5%
Abs
5.6%
Chest
5.6%
Lats
5.6%
Lower Back
5.1%
Calves
4.7%
Middle Delts
3.7%
Forearms
1.9%
Abductors
0.9%
Rear Delts
0.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Hamstring Curl
3
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Hamstring Curl
3
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Hamstring Curl
3
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Hamstring Curl
3
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
3
Kelso Shrug
2
6-10 reps
RPE 9
4
French Press
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
3
Kelso Shrug
2
6-10 reps
RPE 9
4
French Press
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
3
Kelso Shrug
2
6-10 reps
RPE 9
4
French Press
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
3
Kelso Shrug
2
6-10 reps
RPE 9
4
French Press
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Stiff Leg Deadlift
2
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Stiff Leg Deadlift
2
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Stiff Leg Deadlift
2
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 9
2
Leg Extension
2
6-10 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Stiff Leg Deadlift
2
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (Cable)
2
6-10 reps
RPE 9
6
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (Cable)
2
6-10 reps
RPE 9
6
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (Cable)
2
6-10 reps
RPE 9
6
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 9
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
4
Tricep Extension (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (Cable)
2
6-10 reps
RPE 9
6
Seated Military Press (Smith Machine)
2
6-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
4
Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
3
Kelso Shrug
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
French Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Bicep Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
4
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
Day 4
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Bicep Curl (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Seated Military Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9