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Samara A Cavalona

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Program Description

**Samara A Cavalona** is a comprehensive 13-week strength training program designed for those ready to elevate their fitness game. With 39 workout days, this program focuses on compound movements like squats, deadlifts, and overhead presses to build strength and muscle across all major muscle groups. Each session is structured to maximize efficiency and effectiveness, ensuring you stay motivated and see tangible results. Whether you're a beginner or looking to refine your technique, this program will guide you through a progressive journey towards your fitness goals. Get ready to challenge yourself and unlock your potential!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2026 01:49
  • Last Edited
    Feb 12, 2026 02:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Glutes
13.5%
Hamstrings
13.5%
Lats
10.3%
Upper Back
10.3%
Middle Delts
6.8%
Front Delts
6.8%
Triceps
6.8%
Abs
6.7%
Adductors
5.3%
Biceps
5.1%
Lower Back
1.4%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Deadlift (Barbell)
5
5 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Seated Overhead Press (Dumbbell)
2
10 reps
-
3
Lat Pulldown
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Goblet Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Overhead Press (Dumbbell)
2
10 reps
-
3
Bent Over Row (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Lat Pulldown
4
10 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Seated Overhead Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Bent Over Row (Barbell)
2
5 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
3
Deadlift (Barbell)
5 Sets
5 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
4
Goblet Squat
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
4
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
-