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GMM

by João Paulo Barbosa Mororó
1 athletes joined
4.0
(1 rating)

Program Description

Programa para naturais que entendam o que fazer e não tentem comparar com hormonizados.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2024 01:30
  • Last Edited
    Jun 18, 2025 11:39

Summary

Unlock your potential with the GMM program, an intensive 8-week journey designed to elevate your strength and sculpt your physique. Committing to five days a week, you'll tackle targeted workouts that include powerful compound lifts like squats and deadlifts, alongside isolation movements for optimal muscle growth. This program is perfect for those ready to push their limits in a full gym setting. Get ready to build strength, enhance endurance, and transform your body!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
1
3 reps
RPE 10-10
3
Cable Crossover
1
3 reps
RPE 10-10
4
Tricep Rope Push Down (Cable)
1
4 reps
RPE 10-10
5
Bench Press (Close Grip)
1
3 reps
RPE 10-10
6
Dip (Bodyweight)
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
4 reps
RPE 8-10
2
Bent Over Row (Barbell)
1
3 reps
RPE 10-10
3
Dumbbell Row
1
3 reps
RPE 10-10
4
Bicep Curl (Barbell)
1
4 reps
RPE 10-10
5
Alternating Dumbbell Curl
1
3 reps
RPE 10-10
6
Hammer Curl
1
3 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8-10
2
Leg Press
1
4 reps
RPE 8-10
3
Leg Extension
1
3 reps
RPE 10-10
4
Leg Curl
1
4 reps
RPE 10-10
5
Deadlift (Barbell)
1
3 reps
RPE 8-10
6
Standing Calf Raise
1
4 reps
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
1
3 reps
RPE 10-10
3
Front Raise
1
3 reps
RPE 10-10
4
Rear Delt Fly (Dumbbell)
1
4 reps
RPE 10-10
5
Abs Crunch (Machine)
1
3 reps
RPE 10-10
6
Hanging Leg Raise
1
3 reps
RPE 10-10
7
Plank
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
1
2 reps
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
1 Set
4 Reps
@8-10
2
Leg Press
1 Set
4 Reps
@8-10
3
Leg Extension
1 Set
3 Reps
@10-10
4
Leg Curl
1 Set
4 Reps
@10-10
5
Deadlift (Barbell)
1 Set
3 Reps
@8-10
6
Standing Calf Raise
1 Set
4 Reps
@10-10
Day 2
1
Lat Pulldown
1 Set
4 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
3 Reps
@10-10
3
Dumbbell Row
1 Set
3 Reps
@10-10
4
Bicep Curl (Barbell)
1 Set
4 Reps
@10-10
5
Alternating Dumbbell Curl
1 Set
3 Reps
@10-10
6
Hammer Curl
1 Set
3 Reps
@10-10
Day 1
1
Bench Press (Barbell)
1 Set
4 Reps
@8-10
2
Incline Bench Press (Dumbbell)
1 Set
3 Reps
@10-10
3
Cable Crossover
1 Set
3 Reps
@10-10
4
Tricep Rope Push Down (Cable)
1 Set
4 Reps
@10-10
5
Bench Press (Close Grip)
1 Set
3 Reps
@10-10
6
Dip (Bodyweight)
1 Set
3 Reps
@10-10
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
4 Reps
@8-10
2
Lateral Raise (Dumbbell)
1 Set
3 Reps
@10-10
3
Front Raise
1 Set
3 Reps
@10-10
4
Rear Delt Fly (Dumbbell)
1 Set
4 Reps
@10-10
5
Abs Crunch (Machine)
1 Set
3 Reps
@10-10
6
Hanging Leg Raise
1 Set
3 Reps
@10-10
7
Plank
1 Set
1 mins
@10
Day 5
1
Neck Flexion
1 Set
2 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
João Paulo Barbosa MororóAge 35, Man
a year ago
3 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Alterações necessárias, indo bem até agora