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BoostcampPNG

Bodybuilding dos brabo

by Felipe G

Program Description

Bota massa e fica forte

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 05, 2024 01:48
  • Last Edited
    Jul 05, 2024 02:53
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
1
1
1
5 reps
8 reps
12 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
1B
Neck Curl
3
15-20 reps
2A
Overhead Press (Barbell)
3
8 reps
RPE 8
2B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10-12 reps
3B
Upright Row (Barbell)
3
12 reps
4A
Bicep Curl (Dumbbell)
4
8 reps
4B
Tricep Extension (Barbell)
4
8 reps
4C
Wrist Curls
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
12 reps
RPE 7
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
2B
Neck Extension
3
15-20 reps
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
3B
Kroc Row
3
10 reps
4A
Leg Extension
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Larsen Press (Barbell)
3
10 reps
4A
Incline Bench Press (Dumbbell)
3
10 reps
4B
Neck Curl
3
15-20 reps
5A
Hammer Curl
3
10 reps
5B
Skull Crusher
3
10 reps
5C
Wrist Curls
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7
2A
Stiff Leg Deadlift
3
10 reps
RPE 8
2B
Neck Extension
3
15-20 reps
3A
Walking Lunge (Dumbbell)
3
10 reps
3B
Pull-Up (Weighted)
3
5 reps
4A
Leg Curl
3
12 reps
4B
Standing Calf Raise
3
15 reps
4C
Reverse Wrist Curl (Dumbbell)
3
10 reps
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
20 Reps
@8
@8
@8
@8
1B
Neck Curl
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2B
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
10-12 Reps
3B
Upright Row (Barbell)
3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
4 Sets
8 Reps
4B
Tricep Extension (Barbell)
4 Sets
8 Reps
4C
Wrist Curls
4 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@7
2A
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2B
Neck Extension
3 Sets
15-20 Reps
3A
Walking Lunge (Dumbbell)
3 Sets
10 Reps
3B
Pull-Up (Weighted)
3 Sets
5 Reps
4A
Leg Curl
3 Sets
12 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
4C
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
12 Reps
@7
@9
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@9
@9
2B
Neck Extension
3 Sets
15-20 Reps
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3B
Kroc Row
3 Sets
10 Reps
4A
Leg Extension
3 Sets
12 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
4C
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
@9
@9
@9
@9
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7
3
Larsen Press (Barbell)
3 Sets
10 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15-20 Reps
5A
Hammer Curl
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
5C
Wrist Curls
3 Sets
10 Reps