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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!
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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
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