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Nano3dias

by Javier F.
1 athletes joined

Program Description

Hiper

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2024 06:44
  • Last Edited
    Aug 07, 2024 02:44
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
4.8 Stars with 10, 000+ Ratings
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
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
2
Leg Press (45 Degrees)
2
6 reps
3
Chest Fly (Cable)
3
12 reps
4
Lat Pulldown
3
10 reps
5
Incline Bench Press (Dumbbell)
3
12 reps
6
Overhead Tricep Extension (Cable)
3
12 reps
7
Bicep Curl (Cable)
3
12 reps
8
Lateral Raise (Cable)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
10 reps
1B
Leg Extension
3
15 reps
2
Dip (Weighted)
3
10 reps
3
Chin-Up (Weighted)
3
10 reps
4A
Overhead Tricep Extension (Cable)
3
4B
Incline Curl (Dumbbell)
3
5A
Single Arm Tricep Extension (Cable)
3
5B
Reverse Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
2
Stiff Leg Deadlift
3
6 reps
3A
Chest Supported Row (Machine)
3
10 reps
3B
Bench Press (Dumbbell)
3
10 reps
4A
Lat Pulldown
3
10 reps
4B
Skull Crusher
3
10 reps
5A
Push Up
3
10 reps
5B
Calf Raise (Leg Press)
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
2
Leg Press (45 Degrees)
2 Sets
6 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
Lateral Raise (Cable)
3 Sets
20 Reps
Day 3
1
Squat (Paused)
3 Sets
8 Reps
2
Stiff Leg Deadlift
3 Sets
6 Reps
3A
Chest Supported Row (Machine)
3 Sets
10 Reps
3B
Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Lat Pulldown
3 Sets
10 Reps
4B
Skull Crusher
3 Sets
10 Reps
5A
Push Up
3 Sets
10 Reps
5B
Calf Raise (Leg Press)
3 Sets
10 Reps
Day 2
1A
Hip Thrust (Barbell)
3 Sets
10 Reps
1B
Leg Extension
3 Sets
15 Reps
2
Dip (Weighted)
3 Sets
10 Reps
3
Chin-Up (Weighted)
3 Sets
10 Reps
4A
Overhead Tricep Extension (Cable)
3 Sets
4B
Incline Curl (Dumbbell)
3 Sets
5A
Single Arm Tricep Extension (Cable)
3 Sets
5B
Reverse Bicep Curl (EZ Bar)
3 Sets