logo
BoostcampPNG

Renata Body Builder

by Belmiro Nazario
1 athletes joined

Program Description

Build

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 19, 2024 05:12
  • Last Edited
    Jun 18, 2025 08:17

Summary

Transform your physique with the Renata Body Builder program, an intensive 8-week journey designed for serious lifters. With six training days each week, you'll engage in a variety of targeted exercises focusing on building strength and muscle across all major muscle groups. Expect to tackle movements like Bulgarian Split Squats and Hip Thrusts, utilizing both dumbbells and barbells to maximize your gains. Perfect for those ready to push their limits and sculpt a powerful, balanced body. Are you ready to build your best self?
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
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
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Hip Abductor (Machine)
3 Sets
12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3 Sets
10 Reps
10 Reps
@7
@8
3
Hip Thrust (Barbell)
6 Sets
12 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
15 Reps
@8
Day 2
1
Front Raise
5 Sets
10 Reps
@6
2
Push Press (Barbell)
5 Sets
10 Reps
@8
3
Lateral Raise (Machine)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
4 Sets
10 Reps
@7.5
Day 3
1
Squat (Low Bar)
5 Sets
12 Reps
@7
2
Leg Extension
3 Sets
12 Reps
@8
3
Lying Leg Curl
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
15 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@9
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
@6
2
Lat Pulldown
5 Sets
10 Reps
@8
3
Dumbbell Row
5 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (Cable)
3 Sets
10 Reps
@6
2
Bicep Curl (Cable)
3 Sets
10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 6
1
Squat (Low Bar)
5 Sets
12 Reps
@7
2
Leg Extension
3 Sets
12 Reps
@8
3
Lying Leg Curl
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
15 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@9