Samará até o apocalipse.
Força, potência, destruição. Feito para aumentar o framework.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 5–8 reps | @7–8 |
| 1 | 5–8 reps | @8–9 | ||
| 2 | Leg Extension | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @9 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 4 | Single Arm Row (Dumbbell) | 2 | 8–12 reps | @8 |
| 5 | Standing Calf Raise | 4 | 8–12 reps | @8 |
| 6 | Decline Sit Up (Weighted) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 7–10 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–8 reps | @8 |
| 3 | Lying Leg Curl | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 4 | Humble Row | 2 | 8–12 reps | @8–9 |
| 5 | Power Shrug | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| Superset | ||||
| 6A | Standing Calf Raise | 3 | 8–12 reps | @8 |
| 6B | Decline Sit Up (Weighted) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 3–7 reps | @8–9 |
| 2 | Dip (Weighted) | 1 | 6–8 reps | @6–8 |
| 1 | 6–8 reps | @7.5–9 | ||
| 3 | Pull-Up (Neutral Grip, Weighted) | 3 | 6–8 reps | @7–8 |
| 4 | Incline Bench Press (Smith Machine) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 5 | Preacher Curl (Barbell) | 2 | 6–8 reps | @8–9 |
| 6 | Incline Curl (Dumbbell) | 2 | 6–10 reps | @8–9 |
| Superset | ||||
| 7A | Katana Extension | 3 | 8–12 reps | @9 |
| 7B | Neck Extension | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5–9 reps | @8 |
| 1 | 5–9 reps | @9 | ||
| Superset | ||||
| 2A | Pull-Up (Neutral Grip, Weighted) | 2 | 7–12 reps | @7–8 |
| 2B | Pullover (Dumbbell) | 1 | 10–12 reps | @7–8 |
| 1 | 10–12 reps | @8–9 | ||
| 3 | Overhead Press (Barbell) | 1 | 7–10 reps | @8–9 |
| 1 | 7–10 reps | @9–9.5 | ||
| Superset | ||||
| 4A | Face Pull | 2 | 12–15 reps | @7 |
| 4B | Lateral Raise (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 5 | Bicep Curl (EZ Bar) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 6 | JM Press (Smith Machine) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 7 | Single Arm Overhead Tricep Extension | 2 | 8–12 reps | @9 |
| 8 | Neck Extension | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @9 | ||
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Samará até o apocalipse. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage 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 80 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.
Samará até o apocalipse. is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Samará até o apocalipse. 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
