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Saude de Mayara

by Lawrence J

Program Description

Saude de Mayara

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 12:55
  • Last Edited
    Jun 18, 2025 07:57

Summary

Transform your fitness journey with the "Saude de Mayara" program, a comprehensive 13-week plan designed to sculpt and strengthen your entire body. With five training days each week, you'll tackle targeted workouts focusing on hamstrings, shoulders, quads, back, chest, and glutes, utilizing a mix of dumbbells, machines, and cables. Each session is crafted to challenge your limits, ensuring you build muscle and enhance endurance. Get ready to elevate your strength and achieve your fitness goals with confidence!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
4
Hamstring Curl
4 Sets
10 Reps
@7
Day 2
1
Leg Extension
4 Sets
10 Reps
@7
2
Lat Pulldown
4 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Row (Cable)
4 Sets
10 Reps
@7
Day 3
1
Incline Chest Press (Machine)
4 Sets
10 Reps
@7
2
Glute Bridge (Barbell)
4 Sets
10 Reps
@7
3
Reverse Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Chest Fly (Machine)
4 Sets
10 Reps
@7
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
2
Seated Calf Raise
4 Sets
10 Reps
@7
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
4
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
Day 5
1
Sled Push
4 Sets
0.5 mins
@7
2
Split Squat Jump
4 Sets
0.5 mins
@7
3
Burpee
4 Sets
0.5 mins
@7