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BoostcampPNG

Juanita

by Alexander T.
1 athletes joined

Program Description

Conseguir mejorar fuerza, resistencia aeróbica y composición corporal

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 07:02
  • Last Edited
    Sep 09, 2024 04:06
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)
2 Sets
12-15 Reps
@7-8.5
2
Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Lunge (Bodyweight)
2 Sets
8-12 Reps
@7.5-9
4
Hip Bridge March
2 Sets
10-15 Reps
@7.5-9
5
Plank
3 Sets
0.5 mins
@7.5-8.5
Day 2
1
Push Up (Incline)
2 Sets
6-12 Reps
@8-9.5
2
Hammer Curl
2 Sets
8-12 Reps
@8-9
3
Dumbbell Row
2 Sets
8-10 Reps
@7.5-8.5
4
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@7.5-9
5
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@7.5-9
6
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
@8-9
Day 3
1
Squat (Bodyweight)
2 Sets
10-15 Reps
@7.5-8.5
2
Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7.5-9
3
Push Up (Incline)
2 Sets
8-10 Reps
@8-9.5
4
Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
5
Dumbbell Row
2 Sets
8-12 Reps
@8-9
6
Bent Over Row (Dumbbell)
2 Sets
8-10 Reps
@7.5-8.5
7
Mountain Climber
3 Sets
10-20 Reps
@7.5-8.5