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by Robert L.

Program Description

Bosmano Kapitano

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2026 12:12
  • Last Edited
    Jan 14, 2026 12:46
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Triceps
11.5%
Hamstrings
10.8%
Front Delts
10.1%
Upper Back
7.2%
Adductors
7.2%
Middle Delts
7.2%
Glutes
6.5%
Chest
5.8%
Lats
5.8%
Biceps
5.8%
Abs
3.6%
Calves
2.9%
Rear Delts
1.4%
Forearms
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
-
2
Preacher Curl (EZ Bar)
2
10-12 reps
-
3
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4
Standing Calf Raise
2
15-20 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-6 Reps
5-6 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
12-15 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-20 Reps
16-20 Reps
16-20 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5-6 Reps
5-6 Reps
-
-
2
Preacher Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
5
Hip Adductor (Machine)
1 Set
12-15 Reps
-