Become Cristiano
It's kind of a PPL Which will also focus on cardio and core...I don't know shit about weight lifting but I have a Lil bit experience of weight training..
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps |
| 2 | Overhead Press (Barbell) | 4 | 8–10 reps |
| 1 | — | ||
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Skull Crusher | 3 | 10 reps |
| 6 | Chest Fly (Cable) | 3 | 12 reps |
| 7 | Plank | 3 | 0.5–1 min |
| 8 | Russian Twist (Dumbbell) | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6–8 reps |
| 2 | Lat Pulldown | 4 | 8–12 reps |
| 3 | Bent Over Row (Barbell) | 4 | 8–10 reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 5 | Face Pull | 3 | 12–15 reps |
| 6 | Hammer Curl | 3 | 10 reps |
| 7 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps |
| 2 | Leg Press | 3 | 12 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 4 | Walking Lunge | 3 | 12 reps |
| 5 | Leg Curl | 3 | 10–12 reps |
| 6 | Standing Calf Raise | 4 | 15–20 reps |
| 7 | Bicycle Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 20–30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 2 | Arnold Press | 4 | 10 reps |
| 3 | Dips Between Chairs | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 6 | Side Plank | 3 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 8–12 reps |
| 2 | T-Bar Row | 3 | 10 reps |
| 3 | Seated Row (Cable) | 3 | 10–12 reps |
| 4 | Preacher Curl (Barbell) | 3 | 12 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 6 | Mountain Climber | 3 | 0.5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 8 reps |
| 2 | Bulgarian Split Squat (Barbell) | 3 | 10 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Sumo Deadlift (Barbell) | 3 | 8 reps |
| 5 | Seated Calf Raise | 4 | 15 reps |
| 6 | Cardio | 1 | 20 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Become Cristiano is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 80 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.
Become Cristiano is structured around 7 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Become Cristiano 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
