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Programs - Jivko Dobrev

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Program Description

Дк

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 15, 2024 01:00
  • Last Edited
    Nov 23, 2024 12:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
4-6 Reps
8-10 Reps
-
-
2A
Neck Curl
2 Sets
20+ Reps
-
3
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
6 Reps
10 Reps
12 Reps
-
-
-
4
Dip (Weighted)
2 Sets
10+ Reps
-
5
Pendlay Row
3 Sets
12+ Reps
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
5+ Reps
4+ Reps
-
-
-
7
Tricep Kickback
3 Sets
12+ Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7+ Reps
10+ Reps
12+ Reps
-
-
-
2A
Neck Curl
2 Sets
20+ Reps
-
3
Wide Grip Lat Pulldown
3 Sets
1 Set
8+ Reps
5+ Reps
-
-
4
Pec Deck (Machine)
2 Sets
15+ Reps
-
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
-
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
6+ Reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
5+ Reps
4+ Reps
-
-
-
Day 4
1
High Bar Squat (Barbell)
2 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
12+ Reps
-
3
Leg Press (45 Degrees)
2 Sets
10+ Reps
-
4
Lying Leg Curl
2 Sets
12+ Reps
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
6+ Reps
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Leg Press Calf
4 Sets
10+ Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8+ Reps
-
3
Leg Curl
2 Sets
12+ Reps
-
4
Leg Extension
2 Sets
20+ Reps
-
5
Seated Calf Raise
4 Sets
10+ Reps
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
Day 5
1
Tricep Rope Push Down (Cable)
3 Sets
12+ Reps
-
2
Incline Curl (Dumbbell)
3 Sets
10+ Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12+ Reps
-
4
Hammer Curl
3 Sets
24+ Reps
-
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-