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Saude de Mayara

by Lawrence J

Program Description

Saude de Mayara

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 12:55
  • Last Edited
    Oct 22, 2024 01:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
2
Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6 reps
RPE 7
4
Hamstring Curl
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6 reps
RPE 7
2
Lat Pulldown
4
6 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Lat Pulldown
4
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Glute Bridge (Barbell)
3
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
4
Chest Fly (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6 reps
RPE 7
2
Glute Bridge (Barbell)
4
6 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
6 reps
RPE 7
4
Chest Fly (Machine)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 7
2
Glute Bridge (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
10 reps
RPE 7
4
Chest Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
2
Seated Calf Raise
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 7
4
Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
2
Seated Calf Raise
4
6 reps
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 7
4
Split Squat (Dumbbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
2
Seated Calf Raise
4
10 reps
RPE 7
3
Tricep Pushdown (Cable)
4
10 reps
RPE 7
4
Split Squat (Dumbbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Push
4
0.5 mins
RPE 7
2
Split Squat Jump
4
0.5 mins
RPE 7
3
Burpee
4
0.5 mins
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
4
Hamstring Curl
4 Sets
10 Reps
@7
Day 2
1
Leg Extension
4 Sets
10 Reps
@7
2
Lat Pulldown
4 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Row (Cable)
4 Sets
10 Reps
@7
Day 3
1
Incline Chest Press (Machine)
4 Sets
10 Reps
@7
2
Glute Bridge (Barbell)
4 Sets
10 Reps
@7
3
Reverse Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Chest Fly (Machine)
4 Sets
10 Reps
@7
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
2
Seated Calf Raise
4 Sets
10 Reps
@7
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
4
Split Squat (Dumbbell)
4 Sets
10 Reps
@7
Day 5
1
Sled Push
4 Sets
0.5 mins
@7
2
Split Squat Jump
4 Sets
0.5 mins
@7
3
Burpee
4 Sets
0.5 mins
@7