logo
BoostcampPNG

Modo sexo

by Herns V.
6 athletes joined

Program Description

**Modo Sexo** is a dynamic 5-week workout program designed to elevate your fitness journey with a balanced mix of strength and conditioning. Comprising 25 sessions, this program focuses on building muscle and enhancing endurance through targeted exercises like the Hack Squat, Incline Chest Press, and Romanian Deadlift. Each workout is tailored for novice to intermediate lifters, ensuring you progressively challenge yourself while mastering essential movements. Get ready to transform your physique and boost your confidence with this structured, results-driven plan!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    130 minutes
  • Created
    Aug 05, 2025 10:14
  • Last Edited
    Nov 03, 2025 04:10
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Quadriceps
11.8%
Triceps
10.1%
Lats
8.7%
Chest
8%
Front Delts
7.7%
Glutes
7%
Upper Back
7%
Biceps
7%
Middle Delts
6.9%
Abs
5.8%
Rear Delts
2.5%
Abductors
2.5%
Lower Back
1.8%
Forearms
0.9%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
3
6-10 reps
RPE 7-10
2
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
3
Wide Grip Lat Pulldown
3
5-10 reps
RPE 9-10
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
5
T-Bar Row
2
5-8 reps
RPE 7.5-10
6
Pec Deck (Machine)
2
8-15 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
3
6-10 reps
RPE 7-10
2
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
3
Wide Grip Lat Pulldown
3
5-10 reps
RPE 9-10
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
5
T-Bar Row
2
5-8 reps
RPE 7.5-10
6
Pec Deck (Machine)
2
8-15 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
3
6-10 reps
RPE 7-10
2
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
3
Wide Grip Lat Pulldown
3
5-10 reps
RPE 9-10
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
5
T-Bar Row
2
5-8 reps
RPE 7.5-10
6
Pec Deck (Machine)
2
8-15 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
3
6-10 reps
RPE 7-10
2
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
3
Wide Grip Lat Pulldown
3
5-10 reps
RPE 9-10
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
5
T-Bar Row
2
5-8 reps
RPE 7.5-10
6
Pec Deck (Machine)
2
8-15 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Katana Extension
3
6-10 reps
RPE 7-10
2
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
3
Wide Grip Lat Pulldown
3
5-10 reps
RPE 9-10
4
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
5
T-Bar Row
2
5-8 reps
RPE 7.5-10
6
Pec Deck (Machine)
2
8-15 reps
RPE 10
7
Pullover (Dumbbell)
2
6-10 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-12 reps
RPE 7-10
2
Leg Press
3
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 10
6
Seated Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-12 reps
RPE 7-10
2
Leg Press
3
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 10
6
Seated Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-12 reps
RPE 7-10
2
Leg Press
3
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 10
6
Seated Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-12 reps
RPE 7-10
2
Leg Press
3
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 10
6
Seated Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-12 reps
RPE 7-10
2
Leg Press
3
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 10
6
Seated Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 7-10
2
Lateral Raise (Machine)
3
8-15 reps
RPE 7-10
3
Overhead Extension (Dumbbell)
2
5-10 reps
RPE 8-10
4
Reverse Pec Deck
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
5
Preacher Curl (Barbell)
2
6-9 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
9-15 reps
RPE 7-10
7
Hammer Curl
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 7-10
2
Lateral Raise (Machine)
3
8-15 reps
RPE 7-10
3
Overhead Extension (Dumbbell)
2
5-10 reps
RPE 8-10
4
Reverse Pec Deck
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
5
Preacher Curl (Barbell)
2
6-9 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
9-15 reps
RPE 7-10
7
Hammer Curl
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 7-10
2
Lateral Raise (Machine)
3
8-15 reps
RPE 7-10
3
Overhead Extension (Dumbbell)
2
5-10 reps
RPE 8-10
4
Reverse Pec Deck
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
5
Preacher Curl (Barbell)
2
6-9 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
9-15 reps
RPE 7-10
7
Hammer Curl
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 7-10
2
Lateral Raise (Machine)
3
8-15 reps
RPE 7-10
3
Overhead Extension (Dumbbell)
2
5-10 reps
RPE 8-10
4
Reverse Pec Deck
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
5
Preacher Curl (Barbell)
2
6-9 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
9-15 reps
RPE 7-10
7
Hammer Curl
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 7-10
2
Lateral Raise (Machine)
3
8-15 reps
RPE 7-10
3
Overhead Extension (Dumbbell)
2
5-10 reps
RPE 8-10
4
Reverse Pec Deck
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
5
Preacher Curl (Barbell)
2
6-9 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
9-15 reps
RPE 7-10
7
Hammer Curl
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7.5-10
2
Leg Extension
3
6-9 reps
RPE 9-10
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
4
Leg Press
3
8-12 reps
RPE 9.5
5
Glute-Ham Raise
2
8-12 reps
RPE 7-10
6
Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7.5-10
2
Leg Extension
3
6-9 reps
RPE 9-10
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
4
Leg Press
3
8-12 reps
RPE 9.5
5
Glute-Ham Raise
2
8-12 reps
RPE 7-10
6
Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7.5-10
2
Leg Extension
3
6-9 reps
RPE 9-10
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
4
Leg Press
3
8-12 reps
RPE 9.5
5
Glute-Ham Raise
2
8-12 reps
RPE 7-10
6
Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7.5-10
2
Leg Extension
3
6-9 reps
RPE 9-10
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
4
Leg Press
3
8-12 reps
RPE 9.5
5
Glute-Ham Raise
2
8-12 reps
RPE 7-10
6
Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7.5-10
2
Leg Extension
3
6-9 reps
RPE 9-10
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
4
Leg Press
3
8-12 reps
RPE 9.5
5
Glute-Ham Raise
2
8-12 reps
RPE 7-10
6
Split Squat (Dumbbell)
2
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Wide Grip Lat Pulldown
2
5-12 reps
RPE 7-10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Wide Grip Lat Pulldown
2
5-12 reps
RPE 7-10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Wide Grip Lat Pulldown
2
5-12 reps
RPE 7-10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Wide Grip Lat Pulldown
2
5-12 reps
RPE 7-10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-10
3
Wide Grip Lat Pulldown
2
5-12 reps
RPE 7-10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
Standing Pullover (Cable)
2
6-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Katana Extension
3 Sets
6-10 Reps
@7-10
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
3
Wide Grip Lat Pulldown
3 Sets
5-10 Reps
@9-10
4
Incline Chest Press (Machine)
2 Sets
4-8 Reps
@10
5
T-Bar Row
2 Sets
5-8 Reps
@7.5-10
6
Pec Deck (Machine)
2 Sets
8-15 Reps
@10
7
Pullover (Dumbbell)
2 Sets
6-10 Reps
@7-10
Day 2
1
Hack Squat
2 Sets
5-12 Reps
@7-10
2
Leg Press
3 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Hip Abductor (Machine)
2 Sets
10-15 Reps
@10
6
Seated Cable Crunch
3 Sets
8-12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
@7-10
2
Lateral Raise (Machine)
3 Sets
8-15 Reps
@7-10
3
Overhead Extension (Dumbbell)
2 Sets
5-10 Reps
@8-10
4
Reverse Pec Deck
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@9
5
Preacher Curl (Barbell)
2 Sets
6-9 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
9-15 Reps
@7-10
7
Hammer Curl
2 Sets
6-10 Reps
@8-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@7.5-10
2
Leg Extension
3 Sets
6-9 Reps
@9-10
3
Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
4
Leg Press
3 Sets
8-12 Reps
@9.5
5
Glute-Ham Raise
2 Sets
8-12 Reps
@7-10
6
Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9
7
Abs Crunch (Machine)
3 Sets
6-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@7-10
3
Wide Grip Lat Pulldown
2 Sets
5-12 Reps
@7-10
4
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
5
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10