logo
BoostcampPNG

Marina bailarina de hierro sovietica

by Gabriel E.
2 athletes joined

Program Description

Ser una bailarina guay

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2025 04:29
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unleash your inner strength with the "Marina bailarina de hierro soviética" program, a dynamic 4-week training plan designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a balanced mix of strength-building exercises targeting shoulders, arms, legs, and core, all utilizing a full gym setup. Each workout is crafted to enhance your muscular endurance and sculpt your physique, featuring essential lifts like the bench press and squat, alongside effective accessory movements. Get ready to transform your body and build confidence with every rep!
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
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 (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Week 1
1 / 4 Weeks
Day 2
1
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
-
2
Lu Raise
2 Sets
12 Reps
-
3
Bench Press (Barbell)
2 Sets
8 Reps
-
4
Single Arm Shoulder Press
2 Sets
16 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
Day 1
1
Squat (Barbell)
2 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
-
3
Single Leg Deadlift
2 Sets
20 Reps
-
4A
Lying Leg Raise
1 Set
20-45 secs
-
4B
Russian Twist
1 Set
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1 Set
20-45 secs
-
4D
Oblique Crunch
1 Set
20-45 secs
-
5A
Plank
1 Set
20-45 secs
-
5B
Russian Twist
1 Set
20-45 secs
-
5C
Side Plank
2 Sets
20-45 secs
-
6A
V-Up
1 Set
20-45 secs
-
6B
Hollow Hold
1 Set
20-45 secs
-
6C
Hollow Rock
1 Set
20-45 secs
-
6D
Plank
1 Set
20-45 secs
-
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
-
2
Lat Pulldown
2 Sets
10-12 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
20 Reps
-
4
Farmer's Walk (Weighted)
1 Set
1-3 mins
-
Day 4
1
Hip Abductor (Machine)
3 Sets
20 Reps
-
2
Hip Adductor (Machine)
3 Sets
20 Reps
-
3A
Plank
1 Set
60 secs
-
3B
Side Plank
2 Sets
30-45 secs
-
3C
Bird Dog
1 Set
60 secs
-
4A
V-Up
1 Set
20-45 secs
-
4B
Hollow Rock
1 Set
20-45 secs
-
4C
Hollow Hold
1 Set
20-45 secs
-