Friki Frijol x Muffin Aesthetics

by Kikito L.

2 athletes joined

Program Description

Rincolita

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Dec 16, 2024 04:39
Last Edited
Dec 16, 2024 04:49

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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

Day 1

1

High Bar Squat (Barbell)

3

4-6 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

3

Leg Extension

3

10-15 reps

-

4

Leg Curl

3

10-15 reps

-

5A

Hyperextension

3

8-12 reps

-

5B

Plank

3

30 mins

-

Day 1

1

High Bar Squat (Barbell)

3

4-6 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

3

Leg Extension

3

10-15 reps

-

4

Leg Curl

3

10-15 reps

-

5A

Hyperextension

3

8-12 reps

-

5B

Plank

3

30 mins

-

Day 1

1

High Bar Squat (Barbell)

3

4-6 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

3

Leg Extension

3

10-15 reps

-

4

Leg Curl

3

10-15 reps

-

5A

Hyperextension

3

8-12 reps

-

5B

Plank

3

30 mins

-

Day 1

1

High Bar Squat (Barbell)

3

4-6 reps

-

2

Romanian Deadlift (Barbell)

3

5-8 reps

-

3

Leg Extension

3

10-15 reps

-

4

Leg Curl

3

10-15 reps

-

5A

Hyperextension

3

8-12 reps

-

5B

Plank

3

30 mins

-

Day 2

1

Bench Press (Barbell)

3

4-6 reps

-

2

Dumbbell Row

3

5-8 reps

-

3

Seated Shoulder Press (Dumbbell)

3

6-10 reps

-

4

Underhand Lat Pulldown

3

8-12 reps

-

5A

Lateral Raise (Dumbbell)

3

8-12 reps

-

5B

Bicep Curl (Dumbbell)

3

8-12 reps

-

5C

Overhead Extension (Dumbbell)

3

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

4-6 reps

-

2

Dumbbell Row

3

5-8 reps

-

3

Seated Shoulder Press (Dumbbell)

3

6-10 reps

-

4

Underhand Lat Pulldown

3

8-12 reps

-

5A

Lateral Raise (Dumbbell)

3

8-12 reps

-

5B

Bicep Curl (Dumbbell)

3

8-12 reps

-

5C

Overhead Extension (Dumbbell)

3

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

4-6 reps

-

2

Dumbbell Row

3

5-8 reps

-

3

Seated Shoulder Press (Dumbbell)

3

6-10 reps

-

4

Underhand Lat Pulldown

3

8-12 reps

-

5A

Lateral Raise (Dumbbell)

3

8-12 reps

-

5B

Bicep Curl (Dumbbell)

3

8-12 reps

-

5C

Overhead Extension (Dumbbell)

3

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

4-6 reps

-

2

Dumbbell Row

3

5-8 reps

-

3

Seated Shoulder Press (Dumbbell)

3

6-10 reps

-

4

Underhand Lat Pulldown

3

8-12 reps

-

5A

Lateral Raise (Dumbbell)

3

8-12 reps

-

5B

Bicep Curl (Dumbbell)

3

8-12 reps

-

5C

Overhead Extension (Dumbbell)

3

8-12 reps

-

Day 3

1

Deadlift (Barbell)

3

4-6 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

3

Incline Bench Press (Dumbbell)

3

6-10 reps

-

4

Lat Pulldown

3

6-10 reps

-

5A

Lateral Raise (Dumbbell)

3

10-15 reps

-

5B

Hip Abductor (Machine)

3

10-15 reps

-

Day 3

1

Deadlift (Barbell)

3

4-6 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

3

Incline Bench Press (Dumbbell)

3

6-10 reps

-

4

Lat Pulldown

3

6-10 reps

-

5A

Lateral Raise (Dumbbell)

3

10-15 reps

-

5B

Hip Abductor (Machine)

3

10-15 reps

-

Day 3

1

Deadlift (Barbell)

3

4-6 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

3

Incline Bench Press (Dumbbell)

3

6-10 reps

-

4

Lat Pulldown

3

6-10 reps

-

5A

Lateral Raise (Dumbbell)

3

10-15 reps

-

5B

Hip Abductor (Machine)

3

10-15 reps

-

Day 3

1

Deadlift (Barbell)

3

4-6 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

3

Incline Bench Press (Dumbbell)

3

6-10 reps

-

4

Lat Pulldown

3

6-10 reps

-

5A

Lateral Raise (Dumbbell)

3

10-15 reps

-

5B

Hip Abductor (Machine)

3

10-15 reps

-

Day 1

1

High Bar Squat (Barbell)

3 Sets

4-6 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

5-8 Reps

-

3

Leg Extension

3 Sets

10-15 Reps

-

4

Leg Curl

3 Sets

10-15 Reps

-

5A

Hyperextension

3 Sets

8-12 Reps

-

5B

Plank

3 Sets

30 mins

-

Day 2

1

Bench Press (Barbell)

3 Sets

4-6 Reps

-

2

Dumbbell Row

3 Sets

5-8 Reps

-

3

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

-

4

Underhand Lat Pulldown

3 Sets

8-12 Reps

-

5A

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

-

5B

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

-

5C

Overhead Extension (Dumbbell)

3 Sets

8-12 Reps

-

Day 3

1

Deadlift (Barbell)

3 Sets

4-6 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

5-8 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

-

4

Lat Pulldown

3 Sets

6-10 Reps

-

5A

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

-

5B

Hip Abductor (Machine)

3 Sets

10-15 Reps

-