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BoostcampPNG

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
    Aug 08, 2024 01:18
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4.8 Stars with 10, 000+ Ratings
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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 month 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