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BoostcampPNG

PPL 6X

by manuel
27 athletes joined

Program Description

Programa básico, minimalista y eficaz que se centra en la ganancia de masa muscular en los lugares adecuados. Se debe tener en cuenta la sobrecarga progresiva, el descanso entre series, las horas de sueño, la alimentación, ejercicios cardiovasculares y de estiramiento.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 19, 2024 08:18
  • Last Edited
    Sep 09, 2024 08:39
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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
Star
Star
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
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
5-8 reps
8-12 reps
2
Dip (Weighted)
2
1
5-8 reps
8-12 reps
3
Skull Crusher (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5-8 reps
8-12 reps
2
Bent Over Row (Barbell)
2
1
5-8 reps
8-12 reps
3
Bicep Curl (Barbell)
2
1
5-8 reps
8-12 reps
4
Lateral Raise (Dumbbell)
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
5-8 reps
8-12 reps
2
Romanian Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
3
Standing Calf Raise
3
12-15 reps
4
Hanging Leg Raise
3
12-15 reps
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Skull Crusher (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Bicep Curl (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 3
1
Hack Squat
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Standing Calf Raise
3 Sets
12-15 Reps
4
Hanging Leg Raise
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Skull Crusher (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 5
1
Pull-Up (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Bicep Curl (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 6
1
Hack Squat
2 Sets
1 Set
5-8 Reps
8-12 Reps
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Standing Calf Raise
3 Sets
12-15 Reps
4
Hanging Leg Raise
3 Sets
12-15 Reps