Foco total pra ficar no shape
intermediate
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dumbbell Bench Pullover | 3 | 12 reps |
| 1B | Lateral Raise (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 2A | Bench Press (Barbell) | 4 | 12 reps |
| 2B | Seated Front Raise | 4 | 10 reps |
| Superset | |||
| 3A | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 3B | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 4 | Chest Fly (Machine) | 4 | 21 reps |
| 5 | Arnold Press | 4 | 12 reps |
| Superset | |||
| 6A | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 6B | Inverse Tricpes Pushdown | 3 | 12 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 21 reps |
| 8 | Tricep Kickback | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 10 | 10 reps |
| Superset | |||
| 2A | Lunge (Bodyweight) | 3 | 10 reps |
| 2B | Leg Press | 3 | 10 reps |
| 2C | Calf Raise (Leg Press) | 3 | 10 reps |
| 3 | Squat (Barbell) | 3 | 10 reps |
| 4 | Lying Leg Curl | 3 | 21 reps |
| 5 | Hack Squat | 3 | 10 reps |
| 6 | Sit Up | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps |
| Superset | |||
| 2A | Lat Pulldown (Close Grip) | 3 | 10 reps |
| 2B | Seated Row (Cable) | 3 | 10 reps |
| 3 | T-Bar Row | 3 | 21 reps |
| 4 | Reverse Pec Deck | 5 | 10 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps |
| Superset | |||
| 6A | Bicep Curl (Cable) | 3 | 10 reps |
| 6B | Hammer Curl | 3 | 10 reps |
| 7 | Preacher Curl (Barbell) | 4 | 12 reps |
| 8 | Abs Crunch (Bodyweight) | 3 | 15 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Foco total pra ficar no shape 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 full 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 120 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.
Foco total pra ficar no shape is structured around 3 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.
Foco total pra ficar no shape 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
