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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
    May 07, 2024 10:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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