My Brazilian trainer 
Paid a Brazilian trainer to make this work out 
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Push Up | 3 | 12 reps | @10 |
| 1B | Bench Press (Barbell) | 3 | 12 reps | @7 |
| Superset | ||||
| 2A | Cable Low Row | 3 | 15 reps | @6 |
| 2B | Cable Crossover | 3 | 15 reps | @6 |
| 3 | Leg Extension | 3 | 0 reps | — |
| Superset | ||||
| 4A | Lunge (Dumbbell) | 3 | 10 reps | — |
| 4B | Sumo Squat | 3 | 10 reps | @6 |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 3 | 15 reps | — |
| 5B | Hip Abductor (Machine) | 3 | 15 reps | — |
| 6 | Bicycle Crunch | 3 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Dumbbell) | 3 | 8 reps | — |
| 1B | Preacher Curl (Dumbbell) | 3 | 20 reps | — |
| 2 | Hammer Curl (Dumbbell) | 3 | 0 reps | @10 |
| Superset | ||||
| 3A | Tricep Rope Push Down (Cable) | 3 | 15 reps | — |
| 3B | Tricep Extension (Cable) | 3 | 15 reps | — |
| 4 | Dip (Bodyweight) | 3 | 10 reps | — |
| 5 | Oblique Crunch | 3 | 20 reps | — |
| 6 | Decline Crunch | 3 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Leg Press (45 Degrees) | 4 | 12 reps |
| 1B | Seated Calf Raise | 4 | 20 reps |
| Superset | |||
| 2A | Bulgarian Split Squat (Barbell) | 4 | 12 reps |
| 2B | Deadlift (Barbell) | 4 | 10 reps |
| 3 | Squat (Bodyweight) | 4 | 1 min |
| Superset | |||
| 4A | Cable Crossover | 3 | 15 reps |
| 4B | High Pull | 3 | 10 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 6 reps |
| 6 | Shrug (Barbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 4 | 6 reps | @10 |
| 2 | Preacher Curl (EZ Bar) | 4 | 6 reps | @10 |
| 3 | Hammer Curl (Dumbbell) | 4 | 6 reps | @10 |
| 4 | Cable Crossover | 4 | 6 reps | @10 |
| 5 | Chest Fly (Machine) | 4 | 6 reps | @10 |
| 6 | Bench Press (Smith Machine) | 4 | 6 reps | @10 |
| 7 | Decline Bench Press (Barbell) | 4 | 6 reps | — |
| 8 | Back Extension | 3 | 10 reps | — |
| 9 | Plank | 3 | 1 rep | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 6 reps |
| 2 | Seated Row (Machine) | 4 | 6 reps |
| 3 | T-Bar Row | 4 | 6 reps |
| 4 | Front Raise | 4 | 6 reps |
| 5 | Arnold Press | 4 | 6 reps |
| 6 | Overhead Press (Machine) | 4 | 6 reps |
| 7 | Lateral Raise (Dumbbell) | 4 | 6 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, My Brazilian trainer  is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 40 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.
My Brazilian trainer  is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
My Brazilian trainer  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
