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Mahorga

by Thomas F.

Program Description

Novice - friendly. Focused more on intensity and space for cardio after. To keep muscle on and improve arms while hitting every bodypart. It's personalized for my current lifestyle and work. Currently needing to lose weight but still want to gain muscle. 5 exercises to guarantee I have some energy left over to walk or whatever cardio I have.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 15, 2025 12:48
  • Last Edited
    Oct 17, 2025 08:29

Summary

Introducing the Mahorga program, an 8-week journey designed to sculpt and strengthen your entire body with a balanced 4-day weekly routine. Each session targets key muscle groups through a mix of machines, dumbbells, and bodyweight exercises, ensuring comprehensive development and enhanced performance. Expect to build strength, improve endurance, and achieve your fitness goals with expertly curated workouts that keep you engaged and motivated. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Middle Delts
12.9%
Front Delts
12%
Chest
8.9%
Upper Back
8.4%
Hamstrings
8.3%
Biceps
8.3%
Lats
6%
Quadriceps
4.9%
Glutes
4.6%
Lower Back
3.4%
Calves
2.9%
Abs
1.7%
Rear Delts
1.4%
Forearms
1.1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Lat Pulldown
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
T-Bar Row
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
T-Bar Row
1
-
3
Chest Fly (Machine)
1
-
4
Lateral Raise (Cable)
1
6 reps
-
5
Preacher Curl (EZ Bar)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
T-Bar Row
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
T-Bar Row
1
-
3
Chest Fly (Machine)
1
-
4
Lateral Raise (Cable)
1
6 reps
-
5
Preacher Curl (EZ Bar)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
T-Bar Row
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
T-Bar Row
1
-
3
Chest Fly (Machine)
1
-
4
Lateral Raise (Cable)
1
6 reps
-
5
Preacher Curl (EZ Bar)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
T-Bar Row
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
T-Bar Row
1
-
3
Chest Fly (Machine)
1
-
4
Lateral Raise (Cable)
1
6 reps
-
5
Preacher Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Hack Squat
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Straight Leg Calf Raise
1
-
5
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Shoulder Press (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Hack Squat
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Straight Leg Calf Raise
1
-
5
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Shoulder Press (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Hack Squat
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Straight Leg Calf Raise
1
-
5
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Shoulder Press (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Hack Squat
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Straight Leg Calf Raise
1
-
5
Power Shrug
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Leg Press
1
-
3
Shoulder Press (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Push Up
1
-
4
Preacher Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Chest Supported Row (Machine)
1
-
3
Chest Press (Machine)
1
-
4A
Tricep Pushdown (Cable)
1
-
4B
Tricep Extension (Cable)
1
-
5
Power Shrug
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Push Up
1
-
4
Preacher Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Chest Supported Row (Machine)
1
-
3
Chest Press (Machine)
1
-
4A
Tricep Pushdown (Cable)
1
-
4B
Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Push Up
1
-
4
Preacher Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Chest Supported Row (Machine)
1
-
3
Chest Press (Machine)
1
-
4A
Tricep Pushdown (Cable)
1
-
4B
Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Push Up
1
-
4
Preacher Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Chest Supported Row (Machine)
1
-
3
Chest Press (Machine)
1
-
4A
Tricep Pushdown (Cable)
1
-
4B
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
JM Press
1
-
4
Shoulder Press (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
JM Press
1
-
3
Shoulder Press (Machine)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Lateral Raise (Machine)
1
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
JM Press
1
-
4
Shoulder Press (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
JM Press
1
-
3
Shoulder Press (Machine)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Lateral Raise (Machine)
1
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
JM Press
1
-
4
Shoulder Press (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
JM Press
1
-
3
Shoulder Press (Machine)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Lateral Raise (Machine)
1
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
Tricep Pushdown (Cable)
1
-
3
JM Press
1
-
4
Shoulder Press (Machine)
1
-
5
Hammer Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
JM Press
1
-
3
Shoulder Press (Machine)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Lateral Raise (Machine)
1
6 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Seated Hamstring Curl
1 Set
-
2
Hack Squat
1 Set
-
3
Seated Shoulder Press (Dumbbell)
1 Set
-
4
Straight Leg Calf Raise
1 Set
-
5
Power Shrug
1 Set
-
Day 1
1
Lat Pulldown
1 Set
-
2
Incline Bench Press (Smith Machine)
1 Set
-
3
T-Bar Row
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Tricep Extension (Cable)
1 Set
-
Day 3
1
Seated Row (Cable)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Push Up
1 Set
-
4
Preacher Curl (Barbell)
1 Set
-
Day 4
1
Lateral Raise (Cable)
1 Set
-
2
Tricep Pushdown (Cable)
1 Set
-
3
JM Press
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Hammer Curl (Dumbbell)
1 Set
-