logo
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
    Jun 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!
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
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
-