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Friki Frijol x Muffin Aesthetics Comeback

by Kikito L.
2 athletes joined

Program Description

Rincolita

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 08:19
  • Last Edited
    Aug 12, 2025 12:19

Summary

Revitalize your training with the Friki Frijol x Muffin Aesthetics Comeback program! Over six weeks, this structured plan targets your entire body with three focused workouts each week, featuring compound and isolation exercises that build strength and enhance aesthetics. From high bar squats to hip thrusts, you'll engage major muscle groups while refining your form and technique. Perfect for those looking to regain momentum in their fitness journey, this program is designed to push your limits and achieve tangible results. Grab your gear and get ready to transform!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.3%
Hamstrings
12.2%
Quadriceps
8.9%
Middle Delts
8.3%
Front Delts
8.3%
Lats
7.8%
Triceps
7.8%
Biceps
7.2%
Abs
6.1%
Lower Back
6.1%
Upper Back
6.1%
Chest
5.6%
Rear Delts
1.1%
Adductors
0.6%
Forearms
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Hip Thrust (Machine)
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6A
Bicep Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6A
Bicep Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6A
Bicep Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6A
Bicep Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6A
Bicep Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Dumbbell Row
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6A
Bicep Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
5-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
-
2
Hip Thrust (Machine)
3 Sets
6-10 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Hyperextension
3 Sets
10-15 Reps
-
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Dumbbell Row
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6A
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
-
6B
Overhead Extension (Dumbbell)
3 Sets
8-15 Reps
-
Day 3
1
Hip Thrust (Machine)
3 Sets
5-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Lat Pulldown
3 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-