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Xec Fit: Programa de volumen: Músculo y fuerza

by Xec Fit
3 athletes joined

Program Description

Programa de 3 semanas enfocado en movimientos multiarticulares pesados para maximizar la ganancia de fuerza y masa muscular 💪. Volumen: ⭐⭐ Intensidad: ⭐⭐⭐ Frequencia: ⭐⭐⭐⭐

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 09, 2024 08:49
  • Last Edited
    Jun 18, 2025 12:31

Summary

Elevate your strength and muscle gains with the Xec Fit: Programa de volumen, designed for serious lifters ready to commit to a 3-week program. With six days of intense training each week, you'll focus on compound movements like barbell squats and bench presses, complemented by targeted accessory lifts. This program is perfect for those with a garage gym setup, ensuring you have the tools to build strength and size effectively. Get ready to push your limits and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
3
6 reps
-
3
Box Squat (Barbell)
3
8 reps
-
4
Push Press (Barbell)
3
6 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
4
6 reps
-
3
Box Squat (Barbell)
3
6 reps
-
4
Push Press (Barbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
5
6 reps
-
3
Box Squat (Barbell)
3
4 reps
-
4
Push Press (Barbell)
5
6 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Barbell Row
1
AMRAP
-
3
Barbell Row
2
10 reps
-
4
Chin-Up (Weighted)
2
AMRAP
-
5
Hammer Curl
2
12-15 reps
RPE 10
6
Farmer's Walk (Weighted)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Barbell Row
1
AMRAP
-
3
Barbell Row
2
8 reps
-
4
Chin-Up (Weighted)
2
AMRAP
-
5
Hammer Curl
2
12-15 reps
RPE 10
6
Farmer's Walk (Weighted)
1
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Barbell Row
1
AMRAP
-
3
Barbell Row
2
6 reps
-
4
Chin-Up (Weighted)
2
AMRAP
-
5
Hammer Curl
3
12-15 reps
RPE 10
6
Farmer's Walk (Weighted)
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Bench Press (Paused)
3
10 reps
-
4
Lunge (Barbell)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Bench Press (Paused)
3
8 reps
-
4
Lunge (Barbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Bench Press (Paused)
3
6 reps
-
4
Lunge (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
-
2
Deadlift (Barbell)
3
6 reps
-
3
Bicep Curl (Barbell)
1
AMRAP
-
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
5
Back Extension (Weighted)
2
8-10 reps
RPE 7
6
Farmer's Walk (Weighted)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Bicep Curl (Barbell)
1
AMRAP
-
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
5
Back Extension (Weighted)
2
8-10 reps
RPE 7
6
Farmer's Walk (Weighted)
1
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
-
2
Deadlift (Barbell)
3
2 reps
-
3
Bicep Curl (Barbell)
1
AMRAP
-
4
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
5
Back Extension (Weighted)
3
8-10 reps
RPE 7
6
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
AMRAP
-
2
Bench Press (Close Grip)
2
12 reps
-
3
Squat (Low Bar)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
AMRAP
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Squat (Low Bar)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
AMRAP
-
2
Bench Press (Close Grip)
2
8 reps
-
3
Squat (Low Bar)
3
4 reps
-
4
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
AMRAP
-
2
Barbell Row
2
6 reps
-
3
Rack Pull (Barbell)
3
5 reps
-
4
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 10
5
Hammer Curl
2
10-12 reps
RPE 10
6
Farmer's Walk (Weighted)
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
AMRAP
-
2
Barbell Row
3
6 reps
-
3
Rack Pull (Barbell)
3
5 reps
-
4
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 10
5
Hammer Curl
2
10-12 reps
RPE 10
6
Farmer's Walk (Weighted)
1
2 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
AMRAP
-
2
Barbell Row
4
6 reps
-
3
Rack Pull (Barbell)
3
5 reps
-
4
Reverse Wrist Curl (Barbell)
4
15-20 reps
RPE 10
5
Hammer Curl
2
10-12 reps
RPE 10
6
Farmer's Walk (Weighted)
1
-
Week 1
1 / 3 Weeks
Day 3
1
Box Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
1 Set
AMRAP
-
3
Bench Press (Paused)
3 Sets
10 Reps
-
4
Lunge (Barbell)
2 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
-
2
Bench Press (Paused)
3 Sets
6 Reps
-
3
Box Squat (Barbell)
3 Sets
8 Reps
-
4
Push Press (Barbell)
3 Sets
6 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
-
2
Barbell Row
1 Set
AMRAP
-
3
Barbell Row
2 Sets
10 Reps
-
4
Chin-Up (Weighted)
2 Sets
AMRAP
-
5
Hammer Curl
2 Sets
12-15 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
1 Reps
-
Day 4
1
Chin-Up (Weighted)
3 Sets
AMRAP
-
2
Deadlift (Barbell)
3 Sets
6 Reps
-
3
Bicep Curl (Barbell)
1 Set
AMRAP
-
4
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@10
5
Back Extension (Weighted)
2 Sets
8-10 Reps
@7
6
Farmer's Walk (Weighted)
1 Set
1 Reps
-
Day 6
1
Barbell Row
1 Set
AMRAP
-
2
Barbell Row
2 Sets
6 Reps
-
3
Rack Pull (Barbell)
3 Sets
5 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
@10
5
Hammer Curl
2 Sets
10-12 Reps
@10
6
Farmer's Walk (Weighted)
1 Set
1 Reps
-
Day 5
1
Bench Press (Close Grip)
1 Set
AMRAP
-
2
Bench Press (Close Grip)
2 Sets
12 Reps
-
3
Squat (Low Bar)
3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10