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Santoro Pow

by Renato Rodrigues

Program Description

Hypertrophy gainsi ir

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 26, 2024 06:51
  • Last Edited
    Jun 18, 2025 11:23

Summary

Unleash your strength with the Santoro Pow program, a comprehensive 7-day workout designed to push your limits and sculpt your physique. Each day features a mix of compound and isolation exercises, including incline bench presses, weighted pull-ups, and leg curls, ensuring a balanced approach to building muscle and enhancing endurance. With a focus on intensity and proper form, this program is perfect for those ready to elevate their training and achieve tangible results in just one week. Get ready to power through and transform your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pull-Up (Weighted)
2
1
8-10 reps
4-6 reps
RPE 9
RPE 6
3
Incline Chest Press (Machine)
3
12-15 reps
RPE 9
4
T-Bar Row
3
12-15 reps
RPE 9
5
Full ROM Lateral Raise
3
10-20 reps
RPE 8
6
Y Raise
3
10-20 reps
-
7
Back Extension (Weighted)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8
2
Leg Extension
3
10-20 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Hack Squat
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10-20 reps
RPE 8
6A
Face Away Cable Curl
2
10-12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 6
7
Back Extension (Weighted)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Close Grip Bench Press (Smith Machine)
2
10-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 7
6
Face Pull
2
1
10-15 reps
15-25 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
RPE 8
2
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Hip Thrust (Machine)
3
15-20 reps
RPE 8
4
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
AMRAP
RPE 8
6
Lateral Raise (Machine)
3
AMRAP
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
RPE 8
2
Ab Wheel
4
12 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Pull-Up (Weighted)
2 Sets
1 Set
8-10 Reps
4-6 Reps
@9
@6
3
Incline Chest Press (Machine)
3 Sets
12-15 Reps
@9
4
T-Bar Row
3 Sets
12-15 Reps
@9
5
Full ROM Lateral Raise
3 Sets
10-20 Reps
@8
6
Y Raise
3 Sets
10-20 Reps
-
7
Back Extension (Weighted)
3 Sets
10-20 Reps
@8
Day 2
1
Leg Curl
3 Sets
10-20 Reps
@8
2
Leg Extension
3 Sets
10-20 Reps
@8
3
Leg Press
3 Sets
12-15 Reps
@8
4
Hack Squat
3 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
10-20 Reps
@8
6A
Face Away Cable Curl
2 Sets
10-12 Reps
@8
6B
Skull Crusher (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@6
7
Back Extension (Weighted)
3 Sets
10-20 Reps
@8
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8
2
Close Grip Bench Press (Smith Machine)
2 Sets
10-12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7
5B
Upright Row (Dumbbell)
3 Sets
10-20 Reps
@7
6
Face Pull
2 Sets
1 Set
10-15 Reps
15-25 Reps
@9
@10
Day 5
1
Lying Leg Curl
3 Sets
10-20 Reps
@8
2
Leg Press
3 Sets
12-15 Reps
@8
3
Hip Thrust (Machine)
3 Sets
15-20 Reps
@8
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 6
1
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8
3
Chest Press (Machine)
3 Sets
12-15 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
AMRAP
@8
6
Lateral Raise (Machine)
3 Sets
AMRAP
@8
Day 4
1
Run
1 Set
AMRAP
@8
2
Ab Wheel
4 Sets
12 Reps
@8
Day 7
1
Run
1 Set
AMRAP
@8
2
Ab Wheel
4 Sets
12 Reps
@8