Gonçalo S
5x Days work out Plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 6–8 reps |
| 2 | Shoulder Press (Machine) | 3 | 8–10 reps |
| Superset | |||
| 3A | Chest Fly (Cable) | 4 | 10–12 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 12–15 reps |
| 4 | Lateral Raise (Cable) | 2 | 20–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 6–8 reps |
| 2 | Stiff Leg Deadlift | 3 | 8–10 reps |
| 3 | Leg Press (45 Degrees) | 3 | 10–12 reps |
| 4 | Standing Calf Raise | 3 | 10–12 reps |
| 5 | Abs Crunch (Machine) | 2 | 12–15 reps |
| 6 | Lunge (Barbell) | 2 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Machine) | 3 | 6–8 reps |
| 1B | Pull-Up (Band) | 3 | 8–10 reps |
| Superset | |||
| 2A | Chest Press (Machine) | 3 | 10–12 reps |
| 2B | Seated Row (Machine) | 3 | 10–12 reps |
| 3 | Tricep Extension (Machine) | 2 | 20–25 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 12–15 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 6–8 reps |
| 2 | Lat Pulldown | 3 | 8–10 reps |
| Superset | |||
| 3A | Bayesian Curl | 3 | 10–12 reps |
| 3B | Lying Reverse Fly | 3 | 12–15 reps |
| 4 | Abs Crunch (Machine) | 3 | 12–15 reps |
| 5 | Stair Climber | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 2 | 6–8 reps |
| 2 | Reverse Lunge (Barbell) | 3 | 6–8 reps |
| 3 | Hip Thrust (Machine) | 3 | 10–12 reps |
| Superset | |||
| 4A | Leg Curl | 3 | 12–15 reps |
| 4B | Leg Extension | 3 | 12–15 reps |
| 5 | Seated Calf Raise | 3 | 15–20 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gonçalo S 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 90 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.
Gonçalo S is structured around 5 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.
Gonçalo S 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
