IntermediateFree

Entrenamiento Semanal

Programa de entrenamiento básico general

Miguel M.· Nov 2024

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

140 min

Entrenamiento general para todo el cuerpo.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.6%

Quadriceps

8.6%

Chest

8.3%

Front Delts

7.8%

Biceps

7.8%

Abs

7.4%

Glutes

6.8%

Forearms

6.7%

Hamstrings

6.1%

Middle Delts

5.6%

Lats

Upper Back

4.5%

Adductors

4.5%

Calves

3.5%

Rear Delts

3.3%

Abductors

2.8%

Lower Back

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	12 reps	50%
		1	10 reps	50%
		2	10 reps	65%
		1	6 reps	75%
		1	6 reps	80%
2	Leg Curl	1	12 reps	50%
		1	10 reps	65%
		1	10 reps	75%
		1	10 reps	80%
3	Leg Extension	1	12 reps	50%
		1	10 reps	65%
		1	10 reps	75%
		1	10 reps	80%
4	Standing Calf Raise	1	10–12 reps	50%
		2	10–12 reps	70%
		2	8–10 reps	80%
5	Hip Adductor (Machine)	1	10–12 reps	50%
		3	10–12 reps	70%
6	Hip Abductor (Machine)	1	10–12 reps	50%
		3	10–12 reps	70%

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	8–10 reps	75%
		1	6–8 reps	80%
2	Incline Bench Press (Dumbbell)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	8–10 reps	75%
		1	6–8 reps	80%
3	Chest Fly (Machine)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	10–12 reps	75%
		1	8–10 reps	75%
4	Seated Row (Cable)	1	10–12 reps	50%
		1	10–12 reps	70%
		1	10–12 reps	80%
		1	8–10 reps	80%
5	Lat Pulldown	1	10–12 reps	50%
		1	10–12 reps	70%
		1	10–12 reps	80%
		1	8–10 reps	80%
6	Deadlift (Barbell)	3	12–15 reps	50%
7	Sit Up	4	20 reps	—
8	Leg Raise (Captain's Chair)	4	20 reps	—

#	Exercise	Sets	Reps	Intensity
1	Hammer Curl	1	10–12 reps	50%
		3	6–8 reps	70%
2	Bicep Curl (Dumbbell)	1	10–12 reps	50%
		3	6–8 reps	70%
3	Overhead Extension (Dumbbell)	1	10–12 reps	50%
		1	10–12 reps	60%
		2	10–12 reps	70%
4	Tricep Rope Push Down (Cable)	1	10–12 reps	50%
		1	10–12 reps	60%
		2	10–12 reps	70%
5	Wrist Curls	4	15 reps	70%
6	Reverse Wrist Curl (Dumbbell)	4	15 reps	70%
7	Lateral Raise (Dumbbell)	4	10–12 reps	70%
8	Overhead Press (Barbell)	1	10 reps	50%
		1	10 reps	65%
		1	8 reps	70%
		1	6 reps	80%
9	Pull Apart (Cable)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	10–12 reps	75%
		1	10–12 reps	80%

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	12 reps	50%
		1	10 reps	50%
		2	10 reps	65%
		1	6 reps	75%
		1	6 reps	80%
2	Leg Curl	1	12 reps	50%
		1	10 reps	65%
		1	10 reps	75%
		1	10 reps	80%
3	Leg Extension	1	12 reps	50%
		1	10 reps	65%
		1	10 reps	75%
		1	10 reps	80%
4	Standing Calf Raise	1	10–12 reps	50%
		2	10–12 reps	70%
		2	8–10 reps	80%
5	Hip Adductor (Machine)	1	10–12 reps	50%
		3	10–12 reps	70%
6	Hip Abductor (Machine)	1	10–12 reps	50%
		3	10–12 reps	70%

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	8–10 reps	75%
		1	6–8 reps	80%
2	Incline Bench Press (Dumbbell)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	8–10 reps	75%
		1	6–8 reps	80%
3	Chest Fly (Machine)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	10–12 reps	75%
		1	8–10 reps	75%
4	Seated Row (Cable)	1	10–12 reps	50%
		1	10–12 reps	70%
		1	10–12 reps	80%
		1	8–10 reps	80%
5	Lat Pulldown	1	10–12 reps	50%
		1	10–12 reps	70%
		1	10–12 reps	80%
		1	8–10 reps	80%
6	Deadlift (Barbell)	3	12–15 reps	50%
7	Sit Up	4	20 reps	—
8	Leg Raise (Captain's Chair)	4	20 reps	—

#	Exercise	Sets	Reps	Intensity
1	Hammer Curl	1	10–12 reps	50%
		3	6–8 reps	70%
2	Bicep Curl (Dumbbell)	1	10–12 reps	50%
		3	6–8 reps	70%
3	Overhead Extension (Dumbbell)	1	10–12 reps	50%
		1	10–12 reps	60%
		2	10–12 reps	70%
4	Tricep Rope Push Down (Cable)	1	10–12 reps	50%
		1	10–12 reps	60%
		2	10–12 reps	70%
5	Wrist Curls	4	15 reps	70%
6	Reverse Wrist Curl (Dumbbell)	4	15 reps	70%
7	Lateral Raise (Dumbbell)	4	10–12 reps	70%
8	Overhead Press (Barbell)	1	10 reps	50%
		1	10 reps	65%
		1	8 reps	70%
		1	6 reps	80%
9	Pull Apart (Cable)	1	10–12 reps	50%
		1	10–12 reps	65%
		1	10–12 reps	75%
		1	10–12 reps	80%

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Entrenamiento Semanal is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 140 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Entrenamiento Semanal is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Entrenamiento Semanal is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android