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2X-CORE Conjugado 88-177

by Danilo Sandoval
1 athletes joined

Program Description

Dominio de la Fuerza Relativa: Cerrar la brecha entre tus marcas actuales y el estándar de élite de 2 veces tu peso corporal (176-177 kg). A través del Esfuerzo Máximo, obligamos al sistema nervioso a reclutar cada fibra muscular disponible, rompiendo tus techos actuales en banca y sentadilla. Hipertrofia Estética Funcional: Atacar directamente la debilidad en el volumen de las piernas y el tren superior. El volumen de accesorios está estratégicamente colocado para "rellenar" tu estructura muscular, utilizando variaciones como el Landmine Squat para maximizar el crecimiento donde más lo necesitas. Recomposición y Poder Metabólico: Utilizar el Esfuerzo Dinámico (velocidad) para mantener una alta demanda calórica y hormonal. Esto, sumado al fortalecimiento intenso del núcleo con los Cable Crunches, tiene como fin revelar un abdomen fuerte y reducir la grasa acumulada en la espalda media y zona media.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2026 12:43
  • Last Edited
    Mar 03, 2026 01:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.9%
Hamstrings
14.4%
Glutes
13.2%
Front Delts
12.3%
Triceps
11.5%
Chest
10.2%
Abs
4.9%
Upper Back
4.2%
Lower Back
3.2%
Middle Delts
3%
Lats
3%
Calves
1.7%
Biceps
1.5%
Rear Delts
1.5%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
6
3 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
6
3 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
6
3 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
6
3 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
6
3 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
6
3 reps
RPE 10
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Hack Squat
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
10
2 reps
RPE 6
2
Speed Deadlift
6
2 reps
RPE 6
3
Single Leg Press
3
12 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Calf Raise (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
10
2 reps
RPE 6
2
Speed Deadlift
6
2 reps
RPE 6
3
Single Leg Press
3
12 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Calf Raise (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
10
2 reps
RPE 6
2
Speed Deadlift
6
2 reps
RPE 6
3
Single Leg Press
3
12 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Calf Raise (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
10
2 reps
RPE 6
2
Speed Deadlift
6
2 reps
RPE 6
3
Single Leg Press
3
12 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Calf Raise (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
10
2 reps
RPE 6
2
Speed Deadlift
6
2 reps
RPE 6
3
Single Leg Press
3
12 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Calf Raise (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
10
2 reps
RPE 6
2
Speed Deadlift
6
2 reps
RPE 6
3
Single Leg Press
3
12 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Calf Raise (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Dip (Assisted)
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Dip (Assisted)
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Dip (Assisted)
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Dip (Assisted)
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Dip (Assisted)
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 9
5
Dip (Assisted)
3
3 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Deficit)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@10
@10
@10
@10
@10
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Cable Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@10
@10
@10
@10
@10
@10
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Speed Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
@6
@6
@6
@6
@6
@6
3
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
5
Dip (Assisted)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8
@8