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Friki Frijol x Muffin Aesthetics

by Kikito L.
2 athletes joined

Program Description

Rincolita

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2024 04:39
  • Last Edited
    Jun 18, 2025 11:06

Summary

Unleash your potential with the **Friki Frijol x Muffin Aesthetics** program, a dynamic 4-week journey designed to sculpt and strengthen your physique. Committing just 3 days a week, you'll engage in a balanced mix of compound lifts and targeted isolation exercises, focusing on legs, torso, and full-body workouts. With a variety of barbell and dumbbell movements, this program emphasizes progressive overload to build muscle and enhance aesthetics. Get ready to transform your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Plank
3
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Plank
3
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Dumbbell Row
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5C
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Dumbbell Row
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5C
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Dumbbell Row
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5C
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Dumbbell Row
3
5-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5C
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hip Abductor (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hip Abductor (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hip Abductor (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hip Abductor (Machine)
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5A
Hyperextension
3 Sets
8-12 Reps
-
5B
Plank
3 Sets
30 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
4-6 Reps
-
2
Dumbbell Row
3 Sets
5-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5C
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Lat Pulldown
3 Sets
6-10 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5B
Hip Abductor (Machine)
3 Sets
10-15 Reps
-