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Vale Mamadisima

by Pablo

Program Description

Te vas a poner mamadisima

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 01, 2026 08:38
  • Last Edited
    Mar 01, 2026 10:08
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.8%
Quadriceps
13.3%
Hamstrings
12.8%
Middle Delts
8.2%
Abs
7.7%
Lower Back
6.7%
Front Delts
6.7%
Triceps
5.1%
Adductors
4.1%
Calves
4.1%
Biceps
4.1%
Lats
3.1%
Abductors
3.1%
Upper Back
2.1%
Chest
2.1%
Forearms
1.5%
Rear Delts
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Hip Adductor (Machine)
2
10-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
2
10-12 reps
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
2
10-12 reps
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
2
10-12 reps
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
2
10-12 reps
-
5
Abs Crunch (Bodyweight)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Preacher Curl (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10-12 reps
-
2
Hip Thrust (Machine)
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Glute Kickback (Cable)
1
1
10-12 reps
10-12 reps
-
-
5
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10-12 reps
-
2
Hip Thrust (Machine)
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Glute Kickback (Cable)
1
1
10-12 reps
10-12 reps
-
-
5
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10-12 reps
-
2
Hip Thrust (Machine)
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Glute Kickback (Cable)
1
1
10-12 reps
10-12 reps
-
-
5
Standing Calf Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
10-12 reps
-
2
Hip Thrust (Machine)
2
8-12 reps
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Glute Kickback (Cable)
1
1
10-12 reps
10-12 reps
-
-
5
Standing Calf Raise
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Hyperextension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Bodyweight)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Hyperextension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Bodyweight)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Hyperextension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Bodyweight)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Hyperextension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Abs Crunch (Bodyweight)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
1
2
8-18 reps
8-10 reps
-
-
4
Hack Squat
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
1
2
8-18 reps
8-10 reps
-
-
4
Hack Squat
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
1
2
8-18 reps
8-10 reps
-
-
4
Hack Squat
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Leg Extension
1
2
8-18 reps
8-10 reps
-
-
4
Hack Squat
2
8-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Standing Calf Raise
2 Sets
10-12 Reps
-
5
Abs Crunch (Bodyweight)
2 Sets
12-15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Lat Pulldown
2 Sets
8-10 Reps
-
3
Preacher Curl (Machine)
3 Sets
10-12 Reps
-
4
Standing Pullover (Cable)
2 Sets
8-10 Reps
-
Day 3
1
Hip Abductor (Machine)
2 Sets
10-12 Reps
-
2
Hip Thrust (Machine)
2 Sets
8-12 Reps
-
3
Seated Hamstring Curl
2 Sets
10-12 Reps
-
4
Glute Kickback (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Standing Calf Raise
2 Sets
10-12 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
2
Hyperextension
3 Sets
10-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Abs Crunch (Bodyweight)
2 Sets
8-12 Reps
-
Day 5
1
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
2
Leg Press
2 Sets
8-12 Reps
-
3
Leg Extension
1 Set
2 Sets
8-18 Reps
8-10 Reps
-
-
4
Hack Squat
2 Sets
8-10 Reps
-