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Mixi huesos duros

by Felipe
1 athletes joined

Program Description

Para q el mixi consiga los huesos duros

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 04, 2024 11:33
  • Last Edited
    Jun 18, 2025 09:57

Summary

**Mixi Huesos Duros** is a comprehensive 4-week strength training program designed for those ready to push their limits. Comprising three sessions per week, this plan focuses on building muscle and enhancing overall strength through a variety of exercises, including the Dumbbell Incline Bench Press and Romanian Deadlifts. Each workout incorporates a mix of machines and free weights, ensuring a balanced approach to targeting major muscle groups. Get ready to challenge yourself and see real results as you commit to this dynamic routine!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Hamstrings
11.1%
Upper Back
10.8%
Chest
10.2%
Lats
9.6%
Front Delts
7.5%
Triceps
7.5%
Biceps
7.1%
Glutes
6.9%
Lower Back
5.6%
Middle Delts
3.3%
Rear Delts
3.3%
Abs
2.8%
Abductors
1.4%
Forearms
1.4%
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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
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
2
Lat Pulldown
2
8-12 reps
RPE 7
3
Leg Press
2
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
2
Chest Fly (Machine)
2
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 7
5
Skull Crusher
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
2
Chest Fly (Machine)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
4
Leg Extension
2
8-12 reps
RPE 8
5
Skull Crusher
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
2
Chest Fly (Machine)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Skull Crusher
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
2
Chest Fly (Machine)
2
8-12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 7
5
Skull Crusher
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
5
Face Pull
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Lateral Raise (Cable)
3
8-12 reps
RPE 7
5
Face Pull
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Lateral Raise (Cable)
2
8-12 reps
RPE 7
5
Face Pull
2
8-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
2
Lat Pulldown
2 Sets
8-12 Reps
@7
3
Leg Press
2 Sets
8-12 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@7
Day 2
1
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7
2
Chest Fly (Machine)
2 Sets
8-12 Reps
@7
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@7
4
Leg Extension
2 Sets
8-12 Reps
@7
5
Skull Crusher
2 Sets
8-12 Reps
@7
Day 3
1
Leg Press
2 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
3
Lat Pulldown
2 Sets
8-12 Reps
@7
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@7
5
Face Pull
2 Sets
8-12 Reps
@7