logo
BoostcampPNG

Modo Cavalo - Full Body Split

by Fabricio Marques

Program Description

Become a Power horse !

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 18, 2025 02:42
  • Last Edited
    Apr 28, 2025 04:35
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
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
Plank
3
2 mins
-
2
Squat (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
4A
Dumbbell Row
3
12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5A
Romanian Deadlift (Barbell)
3
8 reps
-
5B
Upright Row (Barbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
French Press
3
10 reps
-
7
Hip Thrust (Barbell)
3
12+ reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
-
2
Squat (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
4A
Dumbbell Row
3
12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5A
Romanian Deadlift (Barbell)
3
8 reps
-
5B
Upright Row (Barbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
French Press
3
10 reps
-
7
Hip Thrust (Barbell)
3
12+ reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
-
2
Squat (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
4A
Dumbbell Row
3
12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5A
Romanian Deadlift (Barbell)
3
8 reps
-
5B
Upright Row (Barbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
French Press
3
10 reps
-
7
Hip Thrust (Barbell)
3
12+ reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
-
2
Squat (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
1
2
12 reps
8 reps
-
-
4A
Dumbbell Row
3
12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5A
Romanian Deadlift (Barbell)
3
8 reps
-
5B
Upright Row (Barbell)
3
10 reps
-
6A
Bicep Curl (Barbell)
3
10 reps
-
6B
French Press
3
10 reps
-
7
Hip Thrust (Barbell)
3
12+ reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
3
8 reps
-
5
Wrist Curls
3
15 reps
-
6
Pullover (Dumbbell)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Shrug (Barbell)
3
12 reps
-
9
Bicep Curl (EZ Bar)
3
8 reps
-
10
Bench Press (Close Grip)
3
8 reps
-
11
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Lunge (Barbell)
3
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Wrist Curls
3
15 reps
-
6
Pullover (Dumbbell)
3
10 reps
-
7
Overhead Press (Barbell)
3
8 reps
-
8
Good Morning
3
10 reps
-
9
Bicep Curl (EZ Bar)
3
8 reps
-
10
Bench Press (Close Grip)
3
8 reps
-
11
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Lunge (Barbell)
3
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Wrist Curls
3
15 reps
-
6
Pullover (Dumbbell)
3
10 reps
-
7
Overhead Press (Barbell)
3
8 reps
-
8
Good Morning
3
10 reps
-
9
Bicep Curl (EZ Bar)
3
8 reps
-
10
Bench Press (Close Grip)
3
8 reps
-
11
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Lunge (Barbell)
3
10 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Wrist Curls
3
15 reps
-
6
Pullover (Dumbbell)
3
10 reps
-
7
Overhead Press (Barbell)
3
8 reps
-
8
Good Morning
3
10 reps
-
9
Bicep Curl (EZ Bar)
3
8 reps
-
10
Bench Press (Close Grip)
3
8 reps
-
11
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
-
2
Leg Extension
1
1
2
16 reps
12 reps
10 reps
-
-
-
3
Leg Curl
1
1
2
16 reps
12 reps
10 reps
-
-
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Wide Grip Lat Pulldown
3
10 reps
-
8A
Tricep Pushdown (Cable)
3
10 reps
-
8B
Hammer Curl (Cable)
3
10 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Back Extension
3
AMRAP
-
11
Cable Crunch
1
14+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
16 reps
12 reps
10 reps
-
-
-
2
Leg Curl
1
1
2
16 reps
12 reps
10 reps
-
-
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Wide Grip Lat Pulldown
3
10 reps
-
8A
Tricep Pushdown (Cable)
3
10 reps
-
8B
Hammer Curl (Cable)
3
10 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Back Extension
3
AMRAP
-
11
Cable Crunch
1
14+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
16 reps
12 reps
10 reps
-
-
-
2
Leg Curl
1
1
2
16 reps
12 reps
10 reps
-
-
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Wide Grip Lat Pulldown
3
10 reps
-
8A
Tricep Pushdown (Cable)
3
10 reps
-
8B
Hammer Curl (Cable)
3
10 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Back Extension
3
AMRAP
-
11
Cable Crunch
1
14+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
16 reps
12 reps
10 reps
-
-
-
2
Leg Curl
1
1
2
16 reps
12 reps
10 reps
-
-
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Seated Calf Raise
4
16 reps
-
7
Wide Grip Lat Pulldown
3
10 reps
-
8A
Tricep Pushdown (Cable)
3
10 reps
-
8B
Hammer Curl (Cable)
3
10 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Back Extension
3
AMRAP
-
11
Cable Crunch
1
14+ reps
-
Week 1
1 / 4 Weeks
Day 1
1
Plank
3 Sets
2 mins
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
4A
Dumbbell Row
3 Sets
12 Reps
-
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5A
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5B
Upright Row (Barbell)
3 Sets
10 Reps
-
6A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6B
French Press
3 Sets
10 Reps
-
7
Hip Thrust (Barbell)
3 Sets
12+ Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Pull-Up (Band)
3 Sets
AMRAP
-
3
Lunge (Barbell)
3 Sets
10 Reps
-
4
Overhead Press (Barbell)
3 Sets
8 Reps
-
5
Wrist Curls
3 Sets
15 Reps
-
6
Pullover (Dumbbell)
3 Sets
10 Reps
-
7
Good Morning
3 Sets
10 Reps
-
8
Shrug (Barbell)
3 Sets
12 Reps
-
9
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
10
Bench Press (Close Grip)
3 Sets
8 Reps
-
11
Sit Up
3 Sets
AMRAP
-
Day 3
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
2
Leg Extension
1 Set
1 Set
2 Sets
16 Reps
12 Reps
10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
2 Sets
16 Reps
12 Reps
10 Reps
-
-
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
16 Reps
-
7
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
8A
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
8B
Hammer Curl (Cable)
3 Sets
10 Reps
-
9
Hip Abductor (Machine)
3 Sets
12 Reps
-
10
Back Extension
3 Sets
AMRAP
-
11
Cable Crunch
1 Set
14+ Reps
-