MANAGUA
rcr personal routine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Press | 1 | 8 reps |
| 1 | 8 reps | ||
| 2 | Hack Squat | 1 | 8 reps |
| 1 | 8 reps | ||
| 3 | Lying Leg Curl | 1 | 8 reps |
| 1 | 8 reps | ||
| 4 | Standing Calf Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | Single Leg Romanian Deadlift | 1 | 8 reps |
| 1 | 8 reps | ||
| 6 | Ab Wheel | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 2 | Archer Pulls | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Seated Row (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 4 | Lateral Raise (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 6 | Wide Grip Lat Pulldown | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 7 | Decline Sit Up (Weighted) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 2 | Shoulder Press (Machine) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 3 | Bench Press (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Lying Leg Curl | 1 | 8 reps |
| 1 | 8 reps | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 6 | Skull Crusher (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 7 | Ab Wheel | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Assisted) | 1 | 10 reps |
| 1 | 10 reps | ||
| 2 | Chin-Up (Assisted) | 1 | 10 reps |
| 1 | 10 reps | ||
| 3 | Tricep Pushdown (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 4 | Preacher Curl (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 5 | Wrist Curls | 1 | 10 reps |
| 1 | 10 reps | ||
| 6 | Decline Sit Up (Weighted) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
Common questions
Yes, MANAGUA is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full 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 60 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.
MANAGUA is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
MANAGUA 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
