logo
BoostcampPNG

Margarida Training Program

by João Vanderlei
1 athletes joined

Program Description

**Margarida esconda as fatanecas** is an 18-week bodybuilding program designed for novice lifters eager to build strength and muscle in a full gym setting. With 36 structured workout days, each session lasts approximately 80 minutes, focusing on effective compound and isolation movements. Expect to tackle exercises like Smith Machine Squats and Barbell Hip Thrusts, ensuring a comprehensive approach to leg and glute development. This program will not only enhance your physique but also instill confidence in your lifting abilities as you progress through each week. Get ready to embrace the challenge and transform your fitness journey!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 20, 2025 02:49
  • Last Edited
    Sep 20, 2025 03:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
26.4%
Quadriceps
15.7%
Hamstrings
14.7%
Abs
8.7%
Calves
5%
Lats
4.5%
Upper Back
4%
Lower Back
3.7%
Front Delts
3.5%
Adductors
3%
Triceps
3%
Chest
2.5%
Middle Delts
2.5%
Biceps
2%
Abductors
0.7%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-12 reps
RPE 9
2
Walking Lunge
3
AMRAP
-
3
Hip Thrust (Barbell)
3
8-20 reps
-
4
Glute Med Kickback
4
8-15 reps
-
5
Incline Bench Press (Dumbbell)
2
8-15 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Plank
2
-
8
Standing Calf Raise
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-20 reps
-
4
Glute Kickback
4
8-15 reps
-
5
Seated Calf Raise
2
8-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
7
Lat Pulldown
2
8-12 reps
-
8
Knee Raise (Captain's Chair)
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
6-12 Reps
@9
2
Walking Lunge
3 Sets
AMRAP
-
3
Hip Thrust (Barbell)
3 Sets
8-20 Reps
-
4
Glute Med Kickback
4 Sets
8-15 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
-
6
Seated Row (Cable)
2 Sets
8-15 Reps
-
7
Plank
2 Sets
-
8
Standing Calf Raise
2 Sets
8-20 Reps
-
Day 2
1
Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-20 Reps
-
4
Glute Kickback
4 Sets
8-15 Reps
-
5
Seated Calf Raise
2 Sets
8-12 Reps
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
7
Lat Pulldown
2 Sets
8-12 Reps
-
8
Knee Raise (Captain's Chair)
2 Sets
AMRAP
-