logo
BoostcampPNG

Marina bailarina de hierro sovietica

by Gabriel E.
1 athletes joined

Program Description

Ser una bailarina guay

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2025 04:29
  • Last Edited
    Jan 31, 2025 05:03
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Single Leg Deadlift
2
20 reps
-
4A
Lying Leg Raise
1
20-45 secs
-
4B
Russian Twist
1
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1
20-45 secs
-
4D
Oblique Crunch
1
20-45 secs
-
5A
Plank
1
20-45 secs
-
5B
Russian Twist
1
20-45 secs
-
5C
Side Plank
2
20-45 secs
-
6A
V-Up
1
20-45 secs
-
6B
Hollow Hold
1
20-45 secs
-
6C
Hollow Rock
1
20-45 secs
-
6D
Plank
1
20-45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
20 reps
-
2
Lu Raise
2
12 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Single Arm Shoulder Press
2
16 reps
-
5
Incline Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
2
10-12 reps
-
3
Single Arm Row (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
20 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3A
Plank
1
60 secs
-
3B
Side Plank
2
30-45 secs
-
3C
Bird Dog
1
60 secs
-
4A
V-Up
1
20-45 secs
-
4B
Hollow Rock
1
20-45 secs
-
4C
Hollow Hold
1
20-45 secs
-
Week 1
1 / 4 Weeks
Day 2
1
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
-
2
Lu Raise
2 Sets
12 Reps
-
3
Bench Press (Barbell)
2 Sets
8 Reps
-
4
Single Arm Shoulder Press
2 Sets
16 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
Day 1
1
Squat (Barbell)
2 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
-
3
Single Leg Deadlift
2 Sets
20 Reps
-
4A
Lying Leg Raise
1 Set
20-45 secs
-
4B
Russian Twist
1 Set
20-45 secs
-
4C
Abs Crunch (Bodyweight)
1 Set
20-45 secs
-
4D
Oblique Crunch
1 Set
20-45 secs
-
5A
Plank
1 Set
20-45 secs
-
5B
Russian Twist
1 Set
20-45 secs
-
5C
Side Plank
2 Sets
20-45 secs
-
6A
V-Up
1 Set
20-45 secs
-
6B
Hollow Hold
1 Set
20-45 secs
-
6C
Hollow Rock
1 Set
20-45 secs
-
6D
Plank
1 Set
20-45 secs
-
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
-
2
Lat Pulldown
2 Sets
10-12 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
20 Reps
-
4
Farmer's Walk (Weighted)
1 Set
1-3 mins
-
Day 4
1
Hip Abductor (Machine)
3 Sets
20 Reps
-
2
Hip Adductor (Machine)
3 Sets
20 Reps
-
3A
Plank
1 Set
60 secs
-
3B
Side Plank
2 Sets
30-45 secs
-
3C
Bird Dog
1 Set
60 secs
-
4A
V-Up
1 Set
20-45 secs
-
4B
Hollow Rock
1 Set
20-45 secs
-
4C
Hollow Hold
1 Set
20-45 secs
-