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Mamañema

by Francisco Javier Gonzalez Rojas
10 athletes joined

Program Description

Train for the difficult to get that Kyriakos build and get sexier and really strong in the armwrestling table n shit

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 02, 2024 03:03
  • Last Edited
    Jun 18, 2025 08:00

Summary

Embark on an 8-week journey with Mamañema, a comprehensive strength training program designed for those ready to elevate their fitness game. Training four days a week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, overhead presses, and leg extensions. Each session is crafted to build strength and enhance muscle definition, utilizing a full gym setup to maximize your potential. Get ready to transform your physique and boost your confidence as you progress through this structured and effective program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Biceps
10.5%
Chest
10.2%
Front Delts
9.8%
Upper Back
8.7%
Lats
8.5%
Quadriceps
7.8%
Middle Delts
7.6%
Forearms
6.8%
Hamstrings
6.1%
Glutes
3.5%
Abs
3.1%
Rear Delts
2.4%
Lower Back
0.9%
Adductors
0.9%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
RPE 6
RPE 8
RPE 9
2
Barbell Row
1
1
6-12 reps
4-10 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
3-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
6-12 reps
3-8 reps
RPE 8
RPE 10
5
Katana Extension
1
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
10-15 reps
6-10 reps
RPE 7.5
RPE 9
2
Hamstring Curl
1
1
12-16 reps
6-10 reps
RPE 8
RPE 9
3
Zercher Squat (Barbell)
1
1
8-15 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
-
RPE 8
RPE 9
2
Standing Pullover (Cable)
1
10-15 reps
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
3-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Spider Curl
1
1
8-15 reps
6-10 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
-
RPE 8
RPE 9
2
Standing Pullover (Cable)
1
10-15 reps
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
3-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Spider Curl
1
1
8-15 reps
6-10 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
-
RPE 8
RPE 9
2
Standing Pullover (Cable)
1
10-15 reps
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
3-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Spider Curl
1
1
8-15 reps
6-10 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
20-99999 reps
6-10 reps
3-8 reps
-
RPE 8
RPE 9
2
Standing Pullover (Cable)
1
10-15 reps
RPE 10
3
Wide Grip Lat Pulldown
1
1
8-12 reps
3-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
5
Spider Curl
1
1
8-15 reps
6-10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Toproll Belt Curls
1
1
8-15 reps
6-10 reps
RPE 8
RPE 9
2
Wrist Wrench
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
4-10 reps
3-6 reps
RPE 8
RPE 9.5
4
JM Press
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Toproll Belt Curls
1
1
8-15 reps
6-10 reps
RPE 8
RPE 9
2
Wrist Wrench
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
4-10 reps
3-6 reps
RPE 8
RPE 9.5
4
JM Press
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Toproll Belt Curls
1
1
8-15 reps
6-10 reps
RPE 8
RPE 9
2
Wrist Wrench
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
4-10 reps
3-6 reps
RPE 8
RPE 9.5
4
JM Press
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Toproll Belt Curls
1
1
8-15 reps
6-10 reps
RPE 8
RPE 9
2
Wrist Wrench
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
4-10 reps
3-6 reps
RPE 8
RPE 9.5
4
JM Press
1
1
1
12-20 reps
8-15 reps
6-10 reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1
1
6-12 reps
6-12 reps
RPE 10
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Leg Extension
1 Set
1 Set
10-15 Reps
6-10 Reps
@7.5
@9
2
Hamstring Curl
1 Set
1 Set
12-16 Reps
6-10 Reps
@8
@9
3
Zercher Squat (Barbell)
1 Set
1 Set
8-15 Reps
6-10 Reps
@8
@8
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
20-99999 Reps
6-10 Reps
3-8 Reps
@6
@8
@9
2
Barbell Row
1 Set
1 Set
6-12 Reps
4-10 Reps
@8
@9
3
Lat Pulldown (Close Grip)
1 Set
3-8 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-12 Reps
3-8 Reps
@8
@10
5
Katana Extension
1 Set
8-12 Reps
@8
6
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@8
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
20-99999 Reps
6-10 Reps
3-8 Reps
-
@8
@9
2
Standing Pullover (Cable)
1 Set
10-15 Reps
@10
3
Wide Grip Lat Pulldown
1 Set
1 Set
8-12 Reps
3-8 Reps
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
5
Spider Curl
1 Set
1 Set
8-15 Reps
6-10 Reps
@7
@9
Day 4
1
Toproll Belt Curls
1 Set
1 Set
8-15 Reps
6-10 Reps
@8
@9
2
Wrist Wrench
1 Set
1 Set
1 Set
12-20 Reps
8-15 Reps
6-10 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
3-6 Reps
@8
@9.5
4
JM Press
1 Set
1 Set
1 Set
12-20 Reps
8-15 Reps
6-10 Reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@9