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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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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
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8
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
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Day 1
1
Squat (Barbell)
3 Sets
8 Reps
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2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
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3
Leg Extension
2 Sets
12-15 Reps
-
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
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5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
6A
Neck Curl
2 Sets
20+ Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
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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
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