logo
BoostcampPNG

Ma che culo hai?! 👀

by Doctor Giorgio Costa
1 athletes joined

Program Description

Allenamento breve e intenso che non ti obbliga a stare ore in palestra. Primo giorno specifico per glutei e tricipiti. Secondo é un total body con focus su postura e core. Terzo giorno é allenamento completo con richiamo glutei. La scheda prevede allenamento di forza, volume e finisher con la possibilità di introdurre dropset, superset in base a quanto vuoi morire

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 24, 2025 05:36
  • Last Edited
    Sep 24, 2025 07:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.9%
Hamstrings
11.8%
Triceps
11.5%
Front Delts
8.3%
Chest
8.1%
Biceps
7.6%
Quadriceps
7.2%
Abs
6.7%
Upper Back
6.5%
Middle Delts
6.5%
Lats
5.2%
Lower Back
3.7%
Adductors
1.5%
Forearms
1.1%
Rear Delts
0.6%
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
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Dip (Bodyweight)
3
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
30-1 mins
RPE 8
2
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Shoulder Press (Machine)
4
8-10 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 9
6
Hammer Curl
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4-6 Reps
95%
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7.5
@8.5
@9.5
3
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8
4
Dip (Bodyweight)
3 Sets
10-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Plank
4 Sets
30-1 mins
@8
2
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Shoulder Press (Machine)
4 Sets
8-10 Reps
@8
5
Lying Leg Curl
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Chest Press (Machine)
4 Sets
4-6 Reps
@8
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@8
5
Push Up
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
12 Reps
@8