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BoostcampPNG

4 puta sedmicno gore dole

by Mak S.
1 athletes joined

Program Description

Usminkat se

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2025 10:34
  • Last Edited
    Jan 26, 2025 10:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
6 reps
-
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Skull Crusher
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Cable)
2
AMRAP
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
2
AMRAP
-
8
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
3
15 reps
-
6
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Prayer
2
15 reps
-
5
Bayesian Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
8
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
-
2
Leg Press
2
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Sit Up
1
100 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Leg Extension
2 Sets
AMRAP
-
4
Leg Curl
2 Sets
AMRAP
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Sit Up
1 Set
100 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
6 Reps
-
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Skull Crusher
2 Sets
10 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Lateral Raise (Cable)
2 Sets
AMRAP
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
8
Sit Up
1 Set
100 Reps
-
Day 3
1
Bent Over Row (Barbell)
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Prayer
2 Sets
15 Reps
-
5
Bayesian Curl
2 Sets
AMRAP
-
6
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
8
Sit Up
1 Set
100 Reps
-
Day 4
1
Leg Curl
3 Sets
15 Reps
-
2
Leg Press
2 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Sit Up
1 Set
100 Reps
-