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Nokijev program za Marticu v2

by Noel V.
4 athletes joined

Program Description

Buff Martica

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 14, 2025 02:37
  • Last Edited
    Jan 10, 2026 04:30

Summary

Unlock your potential with the Nokijev program za Marticu v2, a focused 4-week training plan designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a balanced mix of lower body, upper body, and full-body workouts, incorporating essential lifts like squats, deadlifts, and presses. Each session is crafted to push your limits with targeted rep ranges and high-intensity exercises, ensuring you build muscle and improve overall performance. Get ready to transform your fitness journey and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.8%
Glutes
14.4%
Quadriceps
13%
Triceps
8.2%
Upper Back
7.8%
Lats
6.8%
Abs
6.5%
Middle Delts
6.1%
Biceps
5.3%
Front Delts
5.2%
Abductors
2.8%
Rear Delts
2.8%
Calves
1.9%
Adductors
1.4%
Lower Back
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Glute-Ham Raise
3
15 reps
RPE 10
5
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Glute-Ham Raise
3
15 reps
RPE 10
5
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Glute-Ham Raise
3
12 reps
RPE 10
5
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 10
4
Glute-Ham Raise
3
15 reps
RPE 10
5
Calf Raise (Leg Press)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
3
T-Bar Row
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
3
T-Bar Row
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Military Press (Smith Machine)
3
8 reps
RPE 10
3
T-Bar Row
3
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
T-Bar Row
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15 reps
RPE 10
7
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
T-Bar Row
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15 reps
RPE 10
7
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
T-Bar Row
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15 reps
RPE 10
7
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
T-Bar Row
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15 reps
RPE 10
7
Cable Crunch
2
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
4
Glute-Ham Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
5
Calf Raise (Leg Press)
2 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@9
2
Seated Military Press (Smith Machine)
2 Sets
8 Reps
@9
3
T-Bar Row
2 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
6
Bicep Curl (Cable)
2 Sets
12 Reps
@10
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Leg Press
3 Sets
10 Reps
@9
3
Seated Military Press (Smith Machine)
2 Sets
8 Reps
@9
4
T-Bar Row
2 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
15 Reps
@10
7
Cable Crunch
1 Set
1 Set
12 Reps
12 Reps
@10
@10