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by Omar Sánchez

Program Description

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Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2025 04:07
  • Last Edited
    Dec 05, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11.2%
Upper Back
10.8%
Hamstrings
10.4%
Lats
9.7%
Quadriceps
7.4%
Chest
7.4%
Middle Delts
5.9%
Biceps
5.2%
Adductors
4.5%
Calves
4.5%
Rear Delts
4.5%
Glutes
3%
Abs
3%
Forearms
0.7%
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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
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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
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Fondos En Maquina
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Fondos En Maquina
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Fondos En Maquina
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Press (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Shoulder Press (Machine)
2
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Fondos En Maquina
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
High Row
3
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
3
-
5
Hammer Curl (Cable)
2
-
6
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
High Row
3
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
3
-
5
Hammer Curl (Cable)
2
-
6
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
High Row
3
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
3
-
5
Hammer Curl (Cable)
2
-
6
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
High Row
3
-
3
Lat Pulldown
2
-
4
Chest Supported Row (Machine)
3
-
5
Hammer Curl (Cable)
2
-
6
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
3
-
6
Calf Raise (Machine)
3
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
3
-
5
Lat Pulldown
2
-
6
Lateral Raise (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
3
-
5
Lat Pulldown
2
-
6
Lateral Raise (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
3
-
5
Lat Pulldown
2
-
6
Lateral Raise (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
2
-
2
Incline Chest Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
3
-
5
Lat Pulldown
2
-
6
Lateral Raise (Cable)
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Week 1
1 / 4 Weeks
Day 1
1
Pendulum Squat
1 Set
1 Set
-
-
2
Leg Extension
1 Set
1 Set
1 Set
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
-
-
-
4
Lying Leg Curl
1 Set
1 Set
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
-
-
-
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
-
-
Day 2
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
-
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
-
-
6
Fondos En Maquina
1 Set
1 Set
-
-
Day 3
1
Preacher Curl
1 Set
1 Set
-
-
2
High Row
1 Set
1 Set
1 Set
-
-
-
3
Lat Pulldown
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Pendulum Squat
1 Set
1 Set
-
-
2
Leg Extension
1 Set
1 Set
1 Set
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
-
-
-
4
Lying Leg Curl
1 Set
1 Set
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
-
-
-
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
-
-
Day 5
1
Preacher Curl
1 Set
1 Set
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
-
-
3
Chest Press (Machine)
1 Set
1 Set
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Lat Pulldown
1 Set
1 Set
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
-
-
-
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
-
-