Program Description
Bota massa e fica forte
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 05, 2024 01:48
- Last EditedJun 18, 2025 10:52
Summary
Unleash your inner beast with the **Bodybuilding dos brabo** program! Over the course of 8 weeks, you'll engage in 4 intense training sessions each week, packed with supersets designed to maximize muscle growth and strength. This program emphasizes compound movements and isolation exercises, ensuring a balanced approach to bodybuilding. Perfect for those with a garage gym setup, get ready to sculpt your physique and push your limits like never before!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curl3 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 Curls4 Sets
10 Reps
-
Day 4
1
Squat (Paused)3 Sets
6 Reps
@7
2A
Stiff Leg Deadlift3 Sets
10 Reps
@8
2B
Neck Extension3 Sets
15-20 Reps
-
3A
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
3B
Pull-Up (Weighted)3 Sets
5 Reps
-
4A
Leg Curl3 Sets
12 Reps
-
4B
Standing Calf Raise3 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 Extension3 Sets
15-20 Reps
-
3A
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
3B
Kroc Row3 Sets
10 Reps
-
4A
Leg Extension3 Sets
12 Reps
-
4B
Standing Calf Raise3 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 Curl3 Sets
15-20 Reps
-
5A
Hammer Curl3 Sets
10 Reps
-
5B
Skull Crusher3 Sets
10 Reps
-
5C
Wrist Curls3 Sets
10 Reps
-