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[1x] Special Monday - Antônia Lahn

by João Luiz A. Barbosa
1 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Muscle, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2026 09:09
  • Last Edited
    Mar 18, 2026 01:15
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17.4%
Lats
17.4%
Triceps
17.4%
Quadriceps
8.7%
Glutes
8.7%
Upper Back
8.7%
Front Delts
8.7%
Middle Delts
8.7%
Abductors
4.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
.Neutral-Grip Seated Cable Row (V Handle)
3
10-12 reps
RPE 8
3
.Machine Shoulder Press
3
8-10 reps
RPE 8
4
.Lying Leg Curl
3
10-12 reps
RPE 8
5
.Diverging Machine Lat Pulldown
3
8-10 reps
RPE 8
6
.Triceps Pressdown (Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
.Neutral-Grip Seated Cable Row (V Handle)
3
10-12 reps
RPE 8
3
.Machine Shoulder Press
3
8-10 reps
RPE 8
4
.Lying Leg Curl
3
10-12 reps
RPE 8
5
.Diverging Machine Lat Pulldown
3
8-10 reps
RPE 8
6
.Triceps Pressdown (Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
.Neutral-Grip Seated Cable Row (V Handle)
3
10-12 reps
RPE 8
3
.Machine Shoulder Press
3
8-10 reps
RPE 8
4
.Lying Leg Curl
3
10-12 reps
RPE 8
5
.Diverging Machine Lat Pulldown
3
8-10 reps
RPE 8
6
.Triceps Pressdown (Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 8
2
.Neutral-Grip Seated Cable Row (V Handle)
3
10-12 reps
RPE 8
3
.Machine Shoulder Press
3
8-10 reps
RPE 8
4
.Lying Leg Curl
3
10-12 reps
RPE 8
5
.Diverging Machine Lat Pulldown
3
8-10 reps
RPE 8
6
.Triceps Pressdown (Bar)
3
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
3 Sets
10-12 Reps
@8
2
.Neutral-Grip Seated Cable Row (V Handle)
3 Sets
10-12 Reps
@8
3
.Machine Shoulder Press
3 Sets
8-10 Reps
@8
4
.Lying Leg Curl
3 Sets
10-12 Reps
@8
5
.Diverging Machine Lat Pulldown
3 Sets
8-10 Reps
@8
6
.Triceps Pressdown (Bar)
3 Sets
10-12 Reps
@8