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JujubaFIT

by Cassio M.

Program Description

Treinamento da Juju

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 06, 2025 05:01
  • Last Edited
    Jun 06, 2025 06:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Hyperextension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Glute Kickback
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Hyperextension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Glute Kickback
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Hyperextension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Glute Kickback
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Hyperextension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Glute Kickback
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Hyperextension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Glute Kickback
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Hyperextension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Glute Kickback
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Lying Leg Curl
2
10-12 reps
RPE 8-9
4
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Cable)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Agachamento Hack Sentado
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@8-9
2
Leg Curl
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@8-9
3
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8-9
4
Lat Pulldown
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
Day 2
1
Hip Thrust (Barbell)
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
2
Leg Extension
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
3
Hip Adductor (Machine)
2 Sets
10-12 Reps
@7-8
4
Chest Press (Machine)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
5
Seated Dumbbell Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
2
Hyperextension
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
3
Lying Leg Curl
2 Sets
10-12 Reps
@8-9
4
Cable Low Row
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
5
Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8