Modo sexo
Unlock your strength and confidence in just 5 weeks—transform your body and elevate your life with Modo sexo
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Katana Extension | 3 | 6–10 reps | @7–10 |
| 2 | Lateral Raise (Cable) | 3 | 8–12 reps | @9.5 |
| 3 | Wide Grip Lat Pulldown | 3 | 5–10 reps | @9–10 |
| 4 | Incline Chest Press (Machine) | 2 | 4–8 reps | @10 |
| 5 | T-Bar Row | 2 | 5–8 reps | @7.5–10 |
| 6 | Pec Deck (Machine) | 2 | 8–15 reps | @10 |
| 7 | Pullover (Dumbbell) | 2 | 6–10 reps | @7–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 5–12 reps | @7–10 |
| 2 | Leg Press | 3 | 6–10 reps | @10 |
| 3 | Leg Extension | 2 | 8–12 reps | @10 |
| 4 | Leg Curl | 3 | 8–15 reps | @10 |
| 5 | Hip Abductor (Machine) | 2 | 10–15 reps | @10 |
| 6 | Seated Cable Crunch | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 4–8 reps | @7–10 |
| 2 | Lateral Raise (Machine) | 3 | 8–15 reps | @7–10 |
| 3 | Overhead Extension (Dumbbell) | 2 | 5–10 reps | @8–10 |
| 4 | Reverse Pec Deck | 1 | 6–12 reps | @10 |
| 1 | 6–12 reps | @9 | ||
| 5 | Preacher Curl (Barbell) | 2 | 6–9 reps | @10 |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | 9–15 reps | @7–10 |
| 7 | Hammer Curl | 2 | 6–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–12 reps | @7.5–10 |
| 2 | Leg Extension | 3 | 6–9 reps | @9–10 |
| 3 | Leg Curl | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @9 | ||
| 4 | Leg Press | 3 | 8–12 reps | @9.5 |
| 5 | Glute-Ham Raise | 2 | 8–12 reps | @7–10 |
| 6 | Split Squat (Dumbbell) | 2 | 10–12 reps | @9 |
| 7 | Abs Crunch (Machine) | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 2 | 5–9 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @7–10 |
| 3 | Wide Grip Lat Pulldown | 2 | 5–12 reps | @7–10 |
| 4 | Pec Deck (Machine) | 2 | 8–10 reps | @10 |
| 5 | Standing Pullover (Cable) | 2 | 6–12 reps | @10 |
| 6 | Bicep Curl (Dumbbell) | 2 | 6–8 reps | @10 |
| 7 | V-Handle Tricep Pushdown (Cable) | 2 | 6–12 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Modo sexo is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 130 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Modo sexo is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Modo sexo is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
