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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 03, 2025 10:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
-