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Renata Body Builder

by Belmiro Nazario
1 athletes joined

Program Description

Build

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 19, 2024 05:12
  • Last Edited
    Jun 19, 2024 06:04
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
10 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
6
12 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
RPE 6
2
Push Press (Barbell)
5
10 reps
RPE 8
3
Lateral Raise (Machine)
3
10 reps
RPE 9.5
4
Lat Pulldown
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6
2
Lat Pulldown
5
10 reps
RPE 8
3
Dumbbell Row
5
10 reps
-
4
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 6
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Hip Abductor (Machine)
3 Sets
12 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3 Sets
10 Reps
10 Reps
@7
@8
3
Hip Thrust (Barbell)
6 Sets
12 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12 Reps
@8
5
Squat (Barbell)
3 Sets
15 Reps
@8
Day 2
1
Front Raise
5 Sets
10 Reps
@6
2
Push Press (Barbell)
5 Sets
10 Reps
@8
3
Lateral Raise (Machine)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
4 Sets
10 Reps
@7.5
Day 3
1
Squat (Low Bar)
5 Sets
12 Reps
@7
2
Leg Extension
3 Sets
12 Reps
@8
3
Lying Leg Curl
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
15 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@9
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
@6
2
Lat Pulldown
5 Sets
10 Reps
@8
3
Dumbbell Row
5 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (Cable)
3 Sets
10 Reps
@6
2
Bicep Curl (Cable)
3 Sets
10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 6
1
Squat (Low Bar)
5 Sets
12 Reps
@7
2
Leg Extension
3 Sets
12 Reps
@8
3
Lying Leg Curl
3 Sets
15 Reps
@8
4
Glute Kickback (Cable)
3 Sets
15 Reps
@8.5
5
Leg Press
3 Sets
15 Reps
@9