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Juanita

by Alexander T.
2 athletes joined

Program Description

Conseguir mejorar fuerza, resistencia aeróbica y composición corporal

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 07:02
  • Last Edited
    Jun 18, 2025 09:25

Summary

Unlock your potential with the Juanita program, a focused 4-week journey designed to sculpt and strengthen your body with just three workouts per week. This program emphasizes lower and upper body strength through a mix of bodyweight and dumbbell exercises, including squats, deadlifts, and push-ups. Each session is crafted to challenge your limits while building functional strength, ensuring you stay engaged and motivated. Get ready to transform your fitness routine and achieve your goals from the comfort of home!
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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
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
12-15 reps
RPE 7-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7.5-9
4
Hip Bridge March
2
10-15 reps
RPE 7.5-9
5
Plank
3
0.5 mins
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
6-12 reps
RPE 8-9.5
2
Hammer Curl
2
8-12 reps
RPE 8-9
3
Dumbbell Row
2
8-10 reps
RPE 7.5-8.5
4
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 7.5-9
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5-9
6
Bent Over Row (Dumbbell)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
10-15 reps
RPE 7.5-8.5
2
Deadlift (Dumbbell)
2
8-10 reps
RPE 7.5-9
3
Push Up (Incline)
2
8-10 reps
RPE 8-9.5
4
Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
5
Dumbbell Row
2
8-12 reps
RPE 8-9
6
Bent Over Row (Dumbbell)
2
8-10 reps
RPE 7.5-8.5
7
Mountain Climber
3
10-20 reps
RPE 7.5-8.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)
2 Sets
12-15 Reps
@7-8.5
2
Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8-9
3
Lunge (Bodyweight)
2 Sets
8-12 Reps
@7.5-9
4
Hip Bridge March
2 Sets
10-15 Reps
@7.5-9
5
Plank
3 Sets
0.5 mins
@7.5-8.5
Day 2
1
Push Up (Incline)
2 Sets
6-12 Reps
@8-9.5
2
Hammer Curl
2 Sets
8-12 Reps
@8-9
3
Dumbbell Row
2 Sets
8-10 Reps
@7.5-8.5
4
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@7.5-9
5
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@7.5-9
6
Bent Over Row (Dumbbell)
2 Sets
10-12 Reps
@8-9
Day 3
1
Squat (Bodyweight)
2 Sets
10-15 Reps
@7.5-8.5
2
Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7.5-9
3
Push Up (Incline)
2 Sets
8-10 Reps
@8-9.5
4
Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
5
Dumbbell Row
2 Sets
8-12 Reps
@8-9
6
Bent Over Row (Dumbbell)
2 Sets
8-10 Reps
@7.5-8.5
7
Mountain Climber
3 Sets
10-20 Reps
@7.5-8.5