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BoostcampPNG

Tiviri Tavara

by Jorge Ferreira

Program Description

This is an exercise designed for everyday individuals who spend most of their time working and need structured movement to stay active, while already being in good physical condition. Keep it Sexy!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2026 01:38
  • Last Edited
    Mar 24, 2026 04:33
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Hamstrings
10.9%
Triceps
9.6%
Glutes
9.2%
Biceps
8.2%
Quadriceps
8.2%
Chest
7.5%
Middle Delts
6.5%
Upper Back
6.5%
Lats
5.5%
Abs
4.1%
Abductors
3.4%
Calves
2.7%
Cardio
2%
Forearms
1.4%
Rear Delts
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 6
2
Incline Chest Press (Machine)
4
10 reps
RPE 6
3
Seated Dip (Machine)
3
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 6
2
Incline Chest Press (Machine)
4
10 reps
RPE 6
3
Seated Dip (Machine)
3
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 6
2
Incline Chest Press (Machine)
4
10 reps
RPE 6
3
Seated Dip (Machine)
3
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 6
2
Incline Chest Press (Machine)
4
10 reps
RPE 6
3
Seated Dip (Machine)
3
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 6
2
Incline Chest Press (Machine)
4
10 reps
RPE 6
3
Seated Dip (Machine)
3
10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
4
21 reps
RPE 6
2
Lat Pulldown
4
10 reps
RPE 6
3
Seated Row (Cable)
4
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
4
21 reps
RPE 6
2
Lat Pulldown
4
10 reps
RPE 6
3
Seated Row (Cable)
4
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
4
21 reps
RPE 6
2
Lat Pulldown
4
10 reps
RPE 6
3
Seated Row (Cable)
4
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
4
21 reps
RPE 6
2
Lat Pulldown
4
10 reps
RPE 6
3
Seated Row (Cable)
4
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
4
21 reps
RPE 6
2
Lat Pulldown
4
10 reps
RPE 6
3
Seated Row (Cable)
4
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Leg Press
4
10 reps
RPE 6
3
Leg Curl
4
10 reps
RPE 6
4
Single Leg Press
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Leg Press
4
10 reps
RPE 6
3
Leg Curl
4
10 reps
RPE 6
4
Single Leg Press
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Leg Press
4
10 reps
RPE 6
3
Leg Curl
4
10 reps
RPE 6
4
Single Leg Press
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Leg Press
4
10 reps
RPE 6
3
Leg Curl
4
10 reps
RPE 6
4
Single Leg Press
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Leg Press
4
10 reps
RPE 6
3
Leg Curl
4
10 reps
RPE 6
4
Single Leg Press
4
10 reps
RPE 6
5
Calf Raise (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Front Raise
4
10 reps
RPE 6
4
Abs Crunch (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Front Raise
4
10 reps
RPE 6
4
Abs Crunch (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Front Raise
4
10 reps
RPE 6
4
Abs Crunch (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Front Raise
4
10 reps
RPE 6
4
Abs Crunch (Machine)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Front Raise
4
10 reps
RPE 6
4
Abs Crunch (Machine)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Single Leg Press
4
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Cycling
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Single Leg Press
4
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Cycling
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Single Leg Press
4
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Cycling
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Single Leg Press
4
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Cycling
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
RPE 6
2
Single Leg Press
4
10 reps
RPE 6
3
Hip Abductor (Machine)
3
10 reps
RPE 6
4
Cycling
1
20 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@6
2
Incline Chest Press (Machine)
4 Sets
10 Reps
@6
3
Seated Dip (Machine)
3 Sets
10 Reps
@6
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6
Day 2
1
21s (EZ Bar)
4 Sets
21 Reps
@6
2
Lat Pulldown
4 Sets
10 Reps
@6
3
Seated Row (Cable)
4 Sets
10 Reps
@6
4
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@6
Day 3
1
Treadmill
1 Set
20 mins
@6
2
Leg Press
4 Sets
10 Reps
@6
3
Leg Curl
4 Sets
10 Reps
@6
4
Single Leg Press
4 Sets
10 Reps
@6
5
Calf Raise (Machine)
4 Sets
10 Reps
@6
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
3
Front Raise
4 Sets
10 Reps
@6
4
Abs Crunch (Machine)
4 Sets
10 Reps
@6
Day 5
1
Treadmill
1 Set
20 mins
@6
2
Single Leg Press
4 Sets
10 Reps
@6
3
Hip Abductor (Machine)
3 Sets
10 Reps
@6
4
Cycling
1 Set
20 mins
@6