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BoostcampPNG

JINGA

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Program Description

programei uma/duas séries em exercícios para uma frequência de 3x na semana; no caso de fazeres só dois dos dias por exe feel free para fazer mais uma série nos grupos musculares que te interessar ficar mais forte

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2025 12:09
  • Last Edited
    Aug 29, 2025 11:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Single Arm Overhead Tricep Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Lying Leg Curl
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Hack Squat
1
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
3
T-Bar Row
1
4-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
6
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Hip Thrust (Machine)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Press (Machine)
1
4-8 reps
RPE 9.5
3
Lat Pulldown
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
4
T-Bar Row
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
4-5 reps
4-5 reps
RPE 8.5
RPE 9
6
Bicep Curl (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
8
Leg Extension
1
1
4-8 reps
4-8 reps
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@9
2
T-Bar Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
3
Lat Pulldown
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
4
Chest Fly (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
7
Lying Leg Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
8
Hack Squat
1 Set
4-8 Reps
@8
Day 2
1
Incline Chest Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
2
Lat Pulldown
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
3
T-Bar Row
1 Set
4-8 Reps
@9.5
4
Preacher Curl (EZ Bar)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
6
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
7
Hip Thrust (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@8.5
2
Chest Press (Machine)
1 Set
4-8 Reps
@9.5
3
Lat Pulldown
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
4
T-Bar Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
4-5 Reps
4-5 Reps
@8.5
@9
6
Bicep Curl (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9
8
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@8.5
@9