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Програма Живко

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Program Description

Програма за Живко

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 24, 2024 07:30
  • Last Edited
    Jun 18, 2025 10:28

Summary

Embark on an 8-week journey with the Програма Живко, designed for those ready to elevate their strength and physique. This program features 4 training days per week, focusing on compound and isolation movements to target all major muscle groups. Expect a mix of barbell, machine, and bodyweight exercises that will challenge your limits and promote muscle growth. With a structured approach to reps and intensity, you'll build strength and endurance while mastering your form. Get ready to transform your workouts and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Quadriceps
9.2%
Hamstrings
8.4%
Biceps
8.2%
Lats
7.8%
Triceps
7.5%
Glutes
6.9%
Middle Delts
5.8%
Front Delts
5.5%
Rear Delts
5.2%
Abs
5.2%
Neck
5.1%
Calves
4.3%
Chest
3.8%
Lower Back
2.3%
Adductors
2.3%
Forearms
1.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Extension
2
12-15 reps
-
4A
Leg Raise (Captain's Chair)
2
AMRAP
-
5
Walking Lunge (Dumbbell)
2
20 reps
-
6A
Neck Curl
2
20+ reps
-
7
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
10-12 reps
-
2
Underhand Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
2
12+ reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Rear Delt Neck Supported
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
2
10-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4A
Neck Curl
2
20+ reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
-
2
Shoulder Press (Plate Loaded)
2
10-12 reps
-
3
Seated Row (Cable)
3
12+ reps
-
4
Dip (Weighted)
2
12-15 reps
-
5
Lateral Raise (Cable)
1
1
1
12+ reps
6+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15 reps
6 reps
5 reps
-
-
-
7
Skull Crusher
3
10-12 reps
-
8
Incline Curl (Dumbbell)
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Larsen Press (Barbell)
2 Sets
10-12 Reps
-
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
2 Sets
12+ Reps
-
4
Chest Supported Row (Machine)
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
6
Rear Delt Neck Supported
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
-
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
-
-
-
Day 4
1
Wide Grip Pull-Up
3 Sets
AMRAP
-
2
Shoulder Press (Plate Loaded)
2 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
12+ Reps
-
4
Dip (Weighted)
2 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
5+ Reps
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
6 Reps
5 Reps
-
-
-
7
Skull Crusher
3 Sets
10-12 Reps
-
8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
6A
Neck Curl
2 Sets
20+ Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
-
4A
Neck Curl
2 Sets
20+ Reps
-
5
Lying Leg Curl
2 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
2 Sets
AMRAP
-