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Lera II

by Gabriel E.
5 athletes joined

Program Description

.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 10, 2024 05:38
  • Last Edited
    Jun 18, 2025 09:14

Summary

**Lera II** is a comprehensive 4-week training program designed for dedicated lifters looking to maximize their strength and muscle gains. With a commitment of 7 days per week, you'll engage in a balanced mix of upper and lower body workouts, featuring exercises like weighted chin-ups, barbell squats, and dumbbell rows. Each session is crafted to challenge your limits, utilizing a full gym setup to ensure you have the tools necessary for optimal performance. Get ready to push your boundaries and see transformative results in just one month!
Muscle Engagement
Front
Back
MuscleSet
Lats
13.9%
Triceps
12%
Upper Back
11.8%
Front Delts
9.5%
Biceps
8.9%
Quadriceps
8.6%
Chest
7.3%
Middle Delts
6.8%
Hamstrings
5.9%
Glutes
5%
Other
3.4%
Rear Delts
2.7%
Abs
1.4%
Adductors
0.9%
Lower Back
0.9%
Forearms
0.9%
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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
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
3
Dumbbell Row
2
12 reps
RPE 8
4
Dip (Assisted)
2
10-15 reps
RPE 8
5
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
7 reps
7 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4 reps
4 reps
RPE 9
RPE 10
2
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Split Squat (Smith Machine)
1
1
16 reps
16 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lu Raise
1
1
12 reps
12 reps
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
28 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
AMRAP
@10
2
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Dumbbell Row
2 Sets
12 Reps
@8
4
Dip (Assisted)
2 Sets
10-15 Reps
@8
5
Lu Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Split Squat (Smith Machine)
1 Set
1 Set
16 Reps
16 Reps
@9
@10
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Chin-Up (Assisted)
2 Sets
AMRAP
@10
2
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 5
1
Dip (Assisted)
2 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lu Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Walk
1 Set
28 mins
@6
Day 7
1
Walk
1 Set
20 mins
@6