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BoostcampPNG

Pesce spalla protocollo 3 giorni

by Federico Mandarà

Program Description

Crescere

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 19, 2024 09:36
  • Last Edited
    Jun 29, 2025 04:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
2
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
2
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-9 reps
-
2
Hack Squat
3
7-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-9 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Leg Extension
3
6-9 reps
-
6
Cable Crunch
3
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
2
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-9 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
5-8 reps
-
4
Leg Curl
3
7-10 reps
-
5
Bicep Curl (Barbell)
3
6-9 reps
-
6
Seated Calf Raise
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
2
5-8 reps
-
5
Lateral Raise (Dumbbell)
2
6-9 reps
-
6
Tricep Rope Push Down (Cable)
2
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
7-10 reps
-
2
Chest Press (Machine)
3
6-9 reps
-
3
Lying Leg Curl
2
7-10 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-9 reps
-
6
Tricep Rope Push Down (Cable)
3
7-10 reps
-
7
Hammer Curl
3
7-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-9 Reps
-
2
Hack Squat
3 Sets
7-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
6-9 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
6-9 Reps
-
6
Cable Crunch
3 Sets
6-9 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-9 Reps
-
2
Lat Pulldown
3 Sets
5-8 Reps
-
3
Seated Row (Cable)
2 Sets
5-8 Reps
-
4
Leg Curl
3 Sets
7-10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-9 Reps
-
6
Seated Calf Raise
3 Sets
7-10 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
7-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-9 Reps
-
3
Lying Leg Curl
2 Sets
7-10 Reps
-
4
Seated Row (Cable)
3 Sets
5-8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
6-9 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
7-10 Reps
-
7
Hammer Curl
3 Sets
7-10 Reps
-