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SIŁKA NOWY PLAN

by Zuzia P.

Program Description

lalala

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 12, 2025 01:35
  • Last Edited
    Nov 12, 2025 02:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Quadriceps
10.9%
Hamstrings
10%
Triceps
9.4%
Upper Back
9.2%
Middle Delts
7%
Lats
6.7%
Biceps
6.6%
Front Delts
6.6%
Lower Back
3.7%
Abs
3.1%
Abductors
3%
Rear Delts
2.3%
Chest
2.3%
Adductors
1.2%
Forearms
0.9%
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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
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Extension (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Push Up (Knees)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Leg Extension
3
10 reps
-
3
KAS Glute Bridge
4
15 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Push Up (Knees)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
KAS Glute Bridge
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-