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OSCAR’s strenght trainning (december)

by Eva Garrido
1 athletes joined

Program Description

Second part

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 07, 2025 04:16
  • Last Edited
    Dec 08, 2025 10:55
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.1%
Upper Back
10.4%
Front Delts
10.2%
Quadriceps
9.2%
Lats
8.4%
Hamstrings
8%
Triceps
7.9%
Abs
7.3%
Chest
6.4%
Middle Delts
6.4%
Biceps
4.4%
Lower Back
3.2%
Adductors
1.9%
Rear Delts
1.5%
Abductors
1.2%
Forearms
1%
Calves
0.9%
Stretching
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Wall Sit
2
30 secs
RPE 9
2
Landmine Twist
3
8 reps
RPE 7
3
Box Squat (Barbell)
1
3
6 reps
RPE 8.5
RPE 8.5
4
Split Squat Front Foot Elevated (Smith Machine)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
6
Step-Up (Weighted)
3
8 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
8
Single leg Extensión
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Wall Sit
2
30 secs
RPE 9
2
Landmine Twist
3
8 reps
-
3
Box Squat (Barbell)
4
6 reps
RPE 8.5
4
Split Squat Front Foot Elevated (Smith Machine)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
6
Step-Up (Weighted)
3
8 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
8
Single leg Extensión
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Wall Sit
2
30 secs
RPE 9
2
Landmine Twist
3
8 reps
-
3
Box Squat (Barbell)
4
6 reps
RPE 8.5
4
Split Squat Front Foot Elevated (Smith Machine)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
6
Step-Up (Weighted)
3
8 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
8
Single leg Extensión
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Wall Sit
2
30 secs
RPE 9
2
Landmine Twist
3
8 reps
-
3
Box Squat (Barbell)
4
6 reps
RPE 8.5
4
Split Squat Front Foot Elevated (Smith Machine)
4
8 reps
RPE 8
5
Single Leg Romanian Deadlift
3
8 reps
RPE 7.5
6
Step-Up (Weighted)
3
8 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
8
Single leg Extensión
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 6
2
Rotating Plank
2
8 reps
RPE 6
3
Plank to Push Up
2
10 reps
RPE 7
4
Bench Press (Paused)
4
6 reps
RPE 8.5
5
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
6
Single Arm Floor Press
4
10 reps
RPE 7.5
7
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Seated Front Raise
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 6
2
Rotating Plank
2
8 reps
RPE 6
3
Plank to Push Up
2
10 reps
RPE 7
4
Bench Press (Paused)
4
6 reps
RPE 8.5
5
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
6
Single Arm Floor Press
4
10 reps
RPE 7.5
7
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Seated Front Raise
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 6
2
Rotating Plank
2
8 reps
RPE 6
3
Plank to Push Up
2
10 reps
RPE 7
4
Bench Press (Paused)
4
6 reps
RPE 8.5
5
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
6
Single Arm Floor Press
4
10 reps
RPE 7.5
7
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Seated Front Raise
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
2
10 reps
RPE 6
2
Rotating Plank
2
8 reps
RPE 6
3
Plank to Push Up
2
10 reps
RPE 7
4
Bench Press (Paused)
4
6 reps
RPE 8.5
5
Standing Shoulder Press (Dumbbell)
4
6 reps
RPE 8
6
Single Arm Floor Press
4
10 reps
RPE 7.5
7
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Seated Front Raise
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
2
15 reps
RPE 6.5
2
Copenhagen Plank
2
20 secs
RPE 7.5
3
Glute Bridge Walkout
2
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
4
6 reps
RPE 8.5
5
Tempo Deadlift
4
6 reps
RPE 8.5
6
Cossack Squat
3
8 reps
RPE 7.5
7
Nordic Curl
3
8 reps
RPE 8
8
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
9
Hip Abduction (Band)
2
1
12-15 reps
12-15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
2
15 reps
RPE 6.5
2
Copenhagen Plank
2
20 secs
RPE 7.5
3
Glute Bridge Walkout
2
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
4
6 reps
RPE 8.5
5
Tempo Deadlift
4
6 reps
RPE 8.5
6
Cossack Squat
3
8 reps
RPE 7.5
7
Nordic Curl
3
8 reps
RPE 8
8
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
9
Hip Abduction (Band)
2
1
12-15 reps
12-15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
2
15 reps
RPE 6.5
2
Copenhagen Plank
2
20 secs
RPE 7.5
3
Glute Bridge Walkout
2
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
4
6 reps
RPE 8.5
5
Tempo Deadlift
4
6 reps
RPE 8.5
6
Cossack Squat
3
8 reps
RPE 7.5
7
Nordic Curl
3
8 reps
RPE 8
8
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
9
Hip Abduction (Band)
2
1
12-15 reps
12-15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
2
15 reps
RPE 6.5
2
Copenhagen Plank
2
20 secs
RPE 7.5
3
Glute Bridge Walkout
2
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
4
6 reps
RPE 8.5
5
Tempo Deadlift
4
6 reps
RPE 8.5
6
Cossack Squat
3
8 reps
RPE 7.5
7
Nordic Curl
3
8 reps
RPE 8
8
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8.5
9
Hip Abduction (Band)
2
1
12-15 reps
12-15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
2
12 reps
RPE 7
2
TRX Row
2
12 reps
RPE 7.5
3
Inverted Row
3
10 reps
RPE 7
4
Barbell Row
4
6 reps
RPE 8
5
Pull-Up (Band)
4
4-8 reps
RPE 8.5
6
Dumbbell Row
4
8 reps
RPE 8.5
7
Meadow Row
3
8 reps
RPE 7.5
8
High Pull
3
6 reps
RPE 7.5
9
Lat Pulldown
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
2
12 reps
RPE 7
2
TRX Row
2
12 reps
RPE 7.5
3
Inverted Row
3
10 reps
RPE 7
4
Barbell Row
4
6 reps
RPE 8
5
Pull-Up (Band)
4
4-8 reps
RPE 8.5
6
Dumbbell Row
4
8 reps
RPE 8.5
7
Meadow Row
3
8 reps
RPE 7.5
8
High Pull
3
6 reps
RPE 7.5
9
Lat Pulldown
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
2
12 reps
RPE 7
2
TRX Row
2
12 reps
RPE 7.5
3
Inverted Row
3
10 reps
RPE 7
4
Barbell Row
4
6 reps
RPE 8
5
Pull-Up (Band)
4
4-8 reps
RPE 8.5
6
Dumbbell Row
4
8 reps
RPE 8.5
7
Meadow Row
3
8 reps
RPE 7.5
8
High Pull
3
6 reps
RPE 7.5
9
Lat Pulldown
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
2
12 reps
RPE 7
2
TRX Row
2
12 reps
RPE 7.5
3
Inverted Row
3
10 reps
RPE 7
4
Barbell Row
4
6 reps
RPE 8
5
Pull-Up (Band)
4
4-8 reps
RPE 8.5
6
Dumbbell Row
4
8 reps
RPE 8.5
7
Meadow Row
3
8 reps
RPE 7.5
8
High Pull
3
6 reps
RPE 7.5
9
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
1
8 reps
8 reps
RPE 8
-
2
Push Up
3
1
12-15 reps
12-15 reps
RPE 8
-
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7
4
Larsen Press (Smith Machine)
4
8 reps
RPE 7.5
5
Face Pull
3
12 reps
RPE 8
6
Half Kneeling Arnold Press (Dumbbell)
4
6 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
8
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
1
8 reps
8 reps
RPE 8
-
2
Push Up
3
1
12-15 reps
12-15 reps
RPE 8
-
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7
4
Larsen Press (Smith Machine)
4
8 reps
RPE 7.5
5
Face Pull
3
12 reps
RPE 8
6
Half Kneeling Arnold Press (Dumbbell)
4
6 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
8
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
1
8 reps
8 reps
RPE 8
-
2
Push Up
3
1
12-15 reps
12-15 reps
RPE 8
-
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7
4
Larsen Press (Smith Machine)
4
8 reps
RPE 7.5
5
Face Pull
3
12 reps
RPE 8
6
Half Kneeling Arnold Press (Dumbbell)
4
6 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
8
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
1
8 reps
8 reps
RPE 8
-
2
Push Up
3
1
12-15 reps
12-15 reps
RPE 8
-
3
Chest Fly (Dumbbell)
4
8 reps
RPE 7
4
Larsen Press (Smith Machine)
4
8 reps
RPE 7.5
5
Face Pull
3
12 reps
RPE 8
6
Half Kneeling Arnold Press (Dumbbell)
4
6 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
8
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Sumo Squat
4
6 reps
RPE 8
3
Squat Thruster
4
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
4
8 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
6
Single Leg Hip Thrust
3
8 reps
RPE 8
7
Good Morning
3
6 reps
RPE 8
8
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
10
Bicep Curl (Barbell)
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Sumo Squat
4
6 reps
RPE 8
3
Squat Thruster
4
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
4
8 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
6
Single Leg Hip Thrust
3
8 reps
RPE 8
7
Good Morning
3
6 reps
RPE 8
8
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
10
Bicep Curl (Barbell)
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Sumo Squat
4
6 reps
RPE 8
3
Squat Thruster
4
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
4
8 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
6
Single Leg Hip Thrust
3
8 reps
RPE 8
7
Good Morning
3
6 reps
RPE 8
8
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
10
Bicep Curl (Barbell)
3
12-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Sumo Squat
4
6 reps
RPE 8
3
Squat Thruster
4
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
4
8 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8
6
Single Leg Hip Thrust
3
8 reps
RPE 8
7
Good Morning
3
6 reps
RPE 8
8
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
10
Bicep Curl (Barbell)
3
12-15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 2
1
Cat Cow and T-Spine Rotation
2 Sets
10 Reps
@6
2
Rotating Plank
2 Sets
8 Reps
@6
3
Plank to Push Up
2 Sets
10 Reps
@7
4
Bench Press (Paused)
4 Sets
6 Reps
@8.5
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
6
Single Arm Floor Press
4 Sets
10 Reps
@7.5
7
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@7.5
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Seated Front Raise
3 Sets
8 Reps
@7.5
Day 3
1
Glute Bridge (Band)
2 Sets
15 Reps
@6.5
2
Copenhagen Plank
2 Sets
20 secs
@7.5
3
Glute Bridge Walkout
2 Sets
12 Reps
@6.5
4
Hip Thrust (Barbell)
4 Sets
6 Reps
@8.5
5
Tempo Deadlift
4 Sets
6 Reps
@8.5
6
Cossack Squat
3 Sets
8 Reps
@7.5
7
Nordic Curl
3 Sets
8 Reps
@8
8
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@8.5
9
Hip Abduction (Band)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
-
Day 4
1
Plank with Shoulder Taps
2 Sets
12 Reps
@7
2
TRX Row
2 Sets
12 Reps
@7.5
3
Inverted Row
3 Sets
10 Reps
@7
4
Barbell Row
4 Sets
6 Reps
@8
5
Pull-Up (Band)
4 Sets
4-8 Reps
@8.5
6
Dumbbell Row
4 Sets
8 Reps
@8.5
7
Meadow Row
3 Sets
8 Reps
@7.5
8
High Pull
3 Sets
6 Reps
@7.5
9
Lat Pulldown
3 Sets
12-15 Reps
@8
Day 5
1
Walkout Plank
2 Sets
1 Set
8 Reps
8 Reps
@8
-
2
Push Up
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
-
3
Chest Fly (Dumbbell)
4 Sets
8 Reps
@7
4
Larsen Press (Smith Machine)
4 Sets
8 Reps
@7.5
5
Face Pull
3 Sets
12 Reps
@8
6
Half Kneeling Arnold Press (Dumbbell)
4 Sets
6 Reps
@8.5
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
8
One Arm Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 6
1
90/90 Hip Flow
2 Sets
10 Reps
@6
2
Sumo Squat
4 Sets
6 Reps
@8
3
Squat Thruster
4 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
4 Sets
8 Reps
@8
5
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8
6
Single Leg Hip Thrust
3 Sets
8 Reps
@8
7
Good Morning
3 Sets
6 Reps
@8
8
Incline Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@9
9
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
10
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8.5
Day 1
1
Single Leg Wall Sit
2 Sets
30 secs
@9
2
Landmine Twist
3 Sets
8 Reps
@7
3
Box Squat (Barbell)
1 Set
3 Sets
6 Reps
@8.5
@8.5
4
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
8 Reps
@8
5
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7.5
6
Step-Up (Weighted)
3 Sets
8 Reps
@7.5
7
Seated Calf Raise
3 Sets
15 Reps
@7.5
8
Single leg Extensión
3 Sets
12-15 Reps
@9