Program Description
To lose weight and build muscle
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedMar 13, 2025 01:43
- Last EditedJun 18, 2025 07:52
Summary
Transform your physique with "My Brazilian Trainer," a dynamic 6-week program designed to sculpt and strengthen your body. Committing to 5 days a week, you’ll engage in a variety of supersets targeting your chest, legs, arms, and core, utilizing both bodyweight and gym equipment. This program emphasizes functional strength and muscle definition, ensuring you build a balanced physique while keeping your workouts fresh and challenging. Get ready to elevate your training and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
12 reps
RPE 10
1B
Bench Press (Barbell)
3
12 reps
RPE 7
2A
Cable Low Row
3
15 reps
RPE 6
2B
Cable Crossover
3
15 reps
RPE 6
3
Leg Extension
3
-
4A
Lunge (Dumbbell)
3
10 reps
-
4B
Sumo Squat
3
10 reps
RPE 6
5A
Hip Adductor (Machine)
3
15 reps
-
5B
Hip Abductor (Machine)
3
15 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
12 reps
RPE 10
1B
Bench Press (Barbell)
3
12 reps
RPE 7
2A
Cable Low Row
3
15 reps
RPE 6
2B
Cable Crossover
3
15 reps
RPE 6
3
Leg Extension
3
-
4A
Lunge (Dumbbell)
3
10 reps
-
4B
Sumo Squat
3
10 reps
RPE 6
5A
Hip Adductor (Machine)
3
15 reps
-
5B
Hip Abductor (Machine)
3
15 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
12 reps
RPE 10
1B
Bench Press (Barbell)
3
12 reps
RPE 7
2A
Cable Low Row
3
15 reps
RPE 6
2B
Cable Crossover
3
15 reps
RPE 6
3
Leg Extension
3
-
4A
Lunge (Dumbbell)
3
10 reps
-
4B
Sumo Squat
3
10 reps
RPE 6
5A
Hip Adductor (Machine)
3
15 reps
-
5B
Hip Abductor (Machine)
3
15 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
12 reps
RPE 10
1B
Bench Press (Barbell)
3
12 reps
RPE 7
2A
Cable Low Row
3
15 reps
RPE 6
2B
Cable Crossover
3
15 reps
RPE 6
3
Leg Extension
3
-
4A
Lunge (Dumbbell)
3
10 reps
-
4B
Sumo Squat
3
10 reps
RPE 6
5A
Hip Adductor (Machine)
3
15 reps
-
5B
Hip Abductor (Machine)
3
15 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
12 reps
RPE 10
1B
Bench Press (Barbell)
3
12 reps
RPE 7
2A
Cable Low Row
3
15 reps
RPE 6
2B
Cable Crossover
3
15 reps
RPE 6
3
Leg Extension
3
-
4A
Lunge (Dumbbell)
3
10 reps
-
4B
Sumo Squat
3
10 reps
RPE 6
5A
Hip Adductor (Machine)
3
15 reps
-
5B
Hip Abductor (Machine)
3
15 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
12 reps
RPE 10
1B
Bench Press (Barbell)
3
12 reps
RPE 7
2A
Cable Low Row
3
15 reps
RPE 6
2B
Cable Crossover
3
15 reps
RPE 6
3
Leg Extension
3
-
4A
Lunge (Dumbbell)
3
10 reps
-
4B
Sumo Squat
3
10 reps
RPE 6
5A
Hip Adductor (Machine)
3
15 reps
-
5B
Hip Abductor (Machine)
3
15 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8 reps
-
1B
Preacher Curl (Dumbbell)
3
20 reps
-
2
Hammer Curl (Dumbbell)
3
RPE 10
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8 reps
-
1B
Preacher Curl (Dumbbell)
3
20 reps
-
2
Hammer Curl (Dumbbell)
3
RPE 10
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8 reps
-
1B
Preacher Curl (Dumbbell)
3
20 reps
-
2
Hammer Curl (Dumbbell)
3
RPE 10
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8 reps
-
1B
Preacher Curl (Dumbbell)
3
20 reps
-
2
Hammer Curl (Dumbbell)
3
RPE 10
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8 reps
-
1B
Preacher Curl (Dumbbell)
3
20 reps
-
2
Hammer Curl (Dumbbell)
3
RPE 10
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8 reps
-
1B
Preacher Curl (Dumbbell)
3
20 reps
-
2
Hammer Curl (Dumbbell)
3
RPE 10
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
-
1B
Seated Calf Raise
4
20 reps
-
2A
Bulgarian Split Squat (Barbell)
4
12 reps
-
2B
Deadlift (Barbell)
4
10 reps
-
3
Squat (Bodyweight)
4
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
-
1B
Seated Calf Raise
4
20 reps
-
2A
Bulgarian Split Squat (Barbell)
4
12 reps
-
2B
Deadlift (Barbell)
4
10 reps
-
3
Squat (Bodyweight)
4
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
-
1B
Seated Calf Raise
4
20 reps
-
2A
Bulgarian Split Squat (Barbell)
4
12 reps
-
2B
Deadlift (Barbell)
4
10 reps
-
3
Squat (Bodyweight)
4
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
-
1B
Seated Calf Raise
4
20 reps
-
2A
Bulgarian Split Squat (Barbell)
4
12 reps
-
2B
Deadlift (Barbell)
4
10 reps
-
3
Squat (Bodyweight)
4
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
-
1B
Seated Calf Raise
4
20 reps
-
2A
Bulgarian Split Squat (Barbell)
4
12 reps
-
2B
Deadlift (Barbell)
4
10 reps
-
3
Squat (Bodyweight)
4
1 mins
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
-
1B
Seated Calf Raise
4
20 reps
-
2A
Bulgarian Split Squat (Barbell)
4
12 reps
-
2B
Deadlift (Barbell)
4
10 reps
-
3
Squat (Bodyweight)
4
1 mins
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 10
2
Preacher Curl (EZ Bar)
4
6 reps
RPE 10
3
Hammer Curl (Dumbbell)
4
6 reps
RPE 10
4
Cable Crossover
4
6 reps
RPE 10
5
Chest Fly (Machine)
4
6 reps
RPE 10
6
Bench Press (Smith Machine)
4
6 reps
RPE 10
7
Decline Bench Press (Barbell)
4
6 reps
-
8
Back Extension
3
10 reps
-
9
Plank
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 10
2
Preacher Curl (EZ Bar)
4
6 reps
RPE 10
3
Hammer Curl (Dumbbell)
4
6 reps
RPE 10
4
Cable Crossover
4
6 reps
RPE 10
5
Chest Fly (Machine)
4
6 reps
RPE 10
6
Bench Press (Smith Machine)
4
6 reps
RPE 10
7
Decline Bench Press (Barbell)
4
6 reps
-
8
Back Extension
3
10 reps
-
9
Plank
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 10
2
Preacher Curl (EZ Bar)
4
6 reps
RPE 10
3
Hammer Curl (Dumbbell)
4
6 reps
RPE 10
4
Cable Crossover
4
6 reps
RPE 10
5
Chest Fly (Machine)
4
6 reps
RPE 10
6
Bench Press (Smith Machine)
4
6 reps
RPE 10
7
Decline Bench Press (Barbell)
4
6 reps
-
8
Back Extension
3
10 reps
-
9
Plank
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 10
2
Preacher Curl (EZ Bar)
4
6 reps
RPE 10
3
Hammer Curl (Dumbbell)
4
6 reps
RPE 10
4
Cable Crossover
4
6 reps
RPE 10
5
Chest Fly (Machine)
4
6 reps
RPE 10
6
Bench Press (Smith Machine)
4
6 reps
RPE 10
7
Decline Bench Press (Barbell)
4
6 reps
-
8
Back Extension
3
10 reps
-
9
Plank
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 10
2
Preacher Curl (EZ Bar)
4
6 reps
RPE 10
3
Hammer Curl (Dumbbell)
4
6 reps
RPE 10
4
Cable Crossover
4
6 reps
RPE 10
5
Chest Fly (Machine)
4
6 reps
RPE 10
6
Bench Press (Smith Machine)
4
6 reps
RPE 10
7
Decline Bench Press (Barbell)
4
6 reps
-
8
Back Extension
3
10 reps
-
9
Plank
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 10
2
Preacher Curl (EZ Bar)
4
6 reps
RPE 10
3
Hammer Curl (Dumbbell)
4
6 reps
RPE 10
4
Cable Crossover
4
6 reps
RPE 10
5
Chest Fly (Machine)
4
6 reps
RPE 10
6
Bench Press (Smith Machine)
4
6 reps
RPE 10
7
Decline Bench Press (Barbell)
4
6 reps
-
8
Back Extension
3
10 reps
-
9
Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 6 Weeks
Day 1
1A
Push Up3 Sets
12 Reps
@10
1B
Bench Press (Barbell)3 Sets
12 Reps
@7
2A
Cable Low Row3 Sets
15 Reps
@6
2B
Cable Crossover3 Sets
15 Reps
@6
3
Leg Extension3 Sets
-
4A
Lunge (Dumbbell)3 Sets
10 Reps
-
4B
Sumo Squat3 Sets
10 Reps
@6
5A
Hip Adductor (Machine)3 Sets
15 Reps
-
5B
Hip Abductor (Machine)3 Sets
15 Reps
-
6
Bicycle Crunch3 Sets
1 mins
-
Day 2
1A
Bicep Curl (Dumbbell)3 Sets
8 Reps
-
1B
Preacher Curl (Dumbbell)3 Sets
20 Reps
-
2
Hammer Curl (Dumbbell)3 Sets
@10
3A
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
3B
Tricep Extension (Cable)3 Sets
15 Reps
-
4
Dip (Bodyweight)3 Sets
10 Reps
-
5
Oblique Crunch3 Sets
20 Reps
-
6
Decline Crunch3 Sets
10 Reps
-
Day 3
1A
Leg Press (45 Degrees)4 Sets
12 Reps
-
1B
Seated Calf Raise4 Sets
20 Reps
-
2A
Bulgarian Split Squat (Barbell)4 Sets
12 Reps
-
2B
Deadlift (Barbell)4 Sets
10 Reps
-
3
Squat (Bodyweight)4 Sets
1 mins
-
4A
Cable Crossover3 Sets
15 Reps
-
4B
High Pull3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
6 Reps
-
6
Shrug (Barbell)3 Sets
12 Reps
-
Day 4
1
Bicep Curl (Dumbbell)4 Sets
6 Reps
@10
2
Preacher Curl (EZ Bar)4 Sets
6 Reps
@10
3
Hammer Curl (Dumbbell)4 Sets
6 Reps
@10
4
Cable Crossover4 Sets
6 Reps
@10
5
Chest Fly (Machine)4 Sets
6 Reps
@10
6
Bench Press (Smith Machine)4 Sets
6 Reps
@10
7
Decline Bench Press (Barbell)4 Sets
6 Reps
-
8
Back Extension3 Sets
10 Reps
-
9
Plank3 Sets
1 Reps
-
Day 5
1
Lat Pulldown4 Sets
6 Reps
-
2
Seated Row (Machine)4 Sets
6 Reps
-
3
T-Bar Row4 Sets
6 Reps
-
4
Front Raise4 Sets
6 Reps
-
5
Arnold Press4 Sets
6 Reps
-
6
Overhead Press (Machine)4 Sets
6 Reps
-
7
Lateral Raise (Dumbbell)4 Sets
6 Reps
-