Portuguese Oficial Preparation🇵🇹
It’s grind seasson baby 🔱🔱legacy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps | @6–10 |
| 2 | T-Bar Row | 4 | 5–7 reps | @6–10 |
| 3 | Seated Overhead Press (Dumbbell) | 4 | 8–10 reps | @6–10 |
| 4 | Pull-Up (Weighted) | 4 | 6–8 reps | @8–10 |
| 5 | Dip (Weighted) | 4 | 6–8 reps | @8–10 |
| 6 | Run | 1 | 15 min | @6–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 6–8 reps | @6–10 |
| 2 | Romanian Deadlift (Barbell) | 4 | 6–8 reps | @6–10 |
| 3 | Leg Press | 4 | 6–8 reps | @6–10 |
| 4 | Hack Squat | 3 | 6–8 reps | @6–10 |
| 5 | Standing Calf Raise | 4 | 8–10 reps | @6–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps | @6–10 |
| 2 | Pull-Up (Bodyweight) | 3 | AMRAP | @10 |
| 3 | Chest Press (Machine) | 3 | 10–12 reps | @6–10 |
| 4 | Dumbbell Row | 3 | 10–12 reps | @6–10 |
| 5 | Lat Pulldown (Close Grip) | 3 | 10–15 reps | @6–10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @6–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 10–15 reps | @6–10 |
| 2 | Lying Leg Curl | 4 | 10–12 reps | @6–10 |
| 3 | Hack Squat | 3 | 10–12 reps | @6–10 |
| 4 | Standing Calf Raise | 4 | 12–15 reps | @6–10 |
| 5 | Tricep Rope Push Down (Cable) | 4 | 10–12 reps | @6–10 |
| 6 | Lying Tricep Extension (Barbell) | 4 | 10–12 reps | @6–10 |
| 7 | Run | 1 | 20 min | @6–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 4 | 6–8 reps | @6–10 |
| 2 | Hammer Curl (Dumbbell) | 4 | 6–8 reps | @6–10 |
| 3 | Bicep Curl (Cable) | 4 | 10–12 reps | @6–10 |
| 4 | Leg Raise (Captain's Chair) | 4 | 10–15 reps | @6–10 |
| 5 | Abs Crunch (Weighted) | 4 | 10–15 reps | @6–10 |
| 6 | Run | 1 | 15 min | @6–10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Portuguese Oficial Preparation🇵🇹 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Portuguese Oficial Preparation🇵🇹 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Portuguese Oficial Preparation🇵🇹 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
