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 19, 2024 06:04
down_app
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
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
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
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
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
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
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
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