logo
BoostcampPNG

Ma che culo hai?! 👀

by Doctor Giorgio Costa
2 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
    Oct 20, 2025 04:04

Summary

Get ready to sculpt your lower body and strengthen your core with "Ma che culo hai?! 👀," an 8-week program designed for serious lifters. Committing just three days a week, you'll tackle a variety of intense exercises, including barbell squats and Bulgarian split squats, focusing on building strength and endurance. Each session is crafted to push your limits, featuring targeted movements that engage your glutes, hamstrings, and core. Join now and transform your physique with a program that delivers results!
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