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BoostcampPNG
4 days Push Pull Legs Full Body
by sZymiGD
1 athletes joined
Program Description
Budowanie muskulatury. Rekompozycja. Przyjemność z treningu ;d. Po full body, można dodać dłuższe cardio 20/30min, wtedy na początku treningu dynamiczna rozgrzewka tylko. Push-Pull-Legs-(1-2dni przerwy)-Full Body-(1-2dni przerwy). To przykład, można inaczej skleić, ważne aby były te 3 dni odpoczynku w tygodniu, potestujesz trochę i znajdziesz półśrodek. Narazie wyrabiamy nawyk regularnego chodzenia, jak się nie uda jakiś tydzień, trudno, lecimy dalej. Deload - zmniejszamy objętość (albo powtórzenia albo ciężar), co to oznacza? W 6 tygodniu na każdym ćwiczeniu robimy ciężar -40/50% na tyle samo powtórzeń co w 5 tygodniu. Promuje to regeneracje i układ nerwowy troszkę odpocznie w tym czasie. Po tym tygodniu można zacząć po raz kolejny cykl lub zrobić przerwę, zależnie od potrzeb. Superset - łączone ćwiczenia. RPE - ile powtórzeń w zapasie. RPE 9 oznacza 1 w zapasie, a RPE 10 - nie mam nic więcej, bardzo ciężko Rura!
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Jun 27, 2024 11:27
Last Edited
Jun 30, 2024 02:27
down_app
Week 1
1 / 6 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Leg Extension
2 Sets
8-10 Reps
@8-9
4
Leg Curl
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
6
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
7
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
2-4 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Clavicular Press Around
2 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9-10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-9
2
Dumbbell Row
2 Sets
8-10 Reps
@8-9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Face Pull
2 Sets
12-15 Reps
@7-8
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
6
Hammer Curl
2 Sets
8-10 Reps
@9-10
7A
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@9-10
7B
Farmer's Walk (Weighted)
1 Set
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2-4 Reps
8-10 Reps
8-10 Reps
@8-9
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Seal Row
2 Sets
8-10 Reps
@8-9
4
Leg Press
3 Sets
10-12 Reps
@8-9
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9-10
Day 1
1
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Leg Extension
2 Sets
8-10 Reps
@8-9
4
Leg Curl
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
6
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
7
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Clavicular Press Around
2 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9-10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-9
2
Dumbbell Row
2 Sets
8-10 Reps
@8-9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Face Pull
2 Sets
12-15 Reps
@7-8
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
6
Hammer Curl
2 Sets
8-10 Reps
@9-10
7A
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@9-10
7B
Farmer's Walk (Weighted)
1 Set
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
8-10 Reps
8-10 Reps
@8-9
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Seal Row
2 Sets
8-10 Reps
@8-9
4
Leg Press
3 Sets
10-12 Reps
@8-9
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9-10
Day 1
1
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Leg Extension
2 Sets
8-10 Reps
@8-9
4
Leg Curl
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
6
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
7
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
4 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Clavicular Press Around
2 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9-10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-9
2
Dumbbell Row
2 Sets
8-10 Reps
@8-9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Face Pull
2 Sets
12-15 Reps
@7-8
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
6
Hammer Curl
2 Sets
8-10 Reps
@9-10
7A
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@9-10
7B
Farmer's Walk (Weighted)
1 Set
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-4 Reps
8-10 Reps
8-10 Reps
@8-9
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Seal Row
2 Sets
8-10 Reps
@8-9
4
Leg Press
3 Sets
10-12 Reps
@8-9
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9-10
Day 1
1
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Leg Extension
2 Sets
8-10 Reps
@8-9
4
Leg Curl
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
6
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
7
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Clavicular Press Around
2 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9-10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-9
2
Dumbbell Row
2 Sets
8-10 Reps
@8-9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Face Pull
2 Sets
12-15 Reps
@7-8
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
6
Hammer Curl
2 Sets
8-10 Reps
@9-10
7A
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@9-10
7B
Farmer's Walk (Weighted)
1 Set
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
8-10 Reps
8-10 Reps
@8-9
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Seal Row
2 Sets
8-10 Reps
@8-9
4
Leg Press
3 Sets
10-12 Reps
@8-9
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9-10
Day 1
1
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Leg Extension
2 Sets
8-10 Reps
@8-9
4
Leg Curl
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
6
Cable Crunch
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
7
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8-9
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
2-4 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Clavicular Press Around
2 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9-10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8-9
2
Dumbbell Row
2 Sets
8-10 Reps
@8-9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
4
Face Pull
2 Sets
12-15 Reps
@7-8
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
6
Hammer Curl
2 Sets
8-10 Reps
@9-10
7A
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@9-10
7B
Farmer's Walk (Weighted)
1 Set
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2-4 Reps
8-10 Reps
8-10 Reps
@8-9
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
3
Seal Row
2 Sets
8-10 Reps
@8-9
4
Leg Press
3 Sets
10-12 Reps
@8-9
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
8-10 Reps
@9-10
Day 1
1
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@6
3
Leg Extension
2 Sets
8-10 Reps
@6
4
Leg Curl
3 Sets
8-10 Reps
@6
5
Seated Calf Raise
4 Sets
10-12 Reps
@6
6
Cable Crunch
3 Sets
10-20 Reps
@6
7
Hanging Leg Raise
3 Sets
10-20 Reps
@6
Day 2
1
Bench Press (Barbell)
1 Set
1-3 Reps
@6
2
Larsen Press (Barbell)
2 Sets
10 Reps
@6
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@6
4
Clavicular Press Around
2 Sets
12-15 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@6
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@6
Day 3
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@6
2
Dumbbell Row
2 Sets
8-10 Reps
@6
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@6
4
Face Pull
2 Sets
12-15 Reps
@6
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@6
6
Hammer Curl
2 Sets
8-10 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
8-10 Reps
@6
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6
3
Seal Row
2 Sets
8-10 Reps
@6
4
Leg Press
3 Sets
10-12 Reps
@6
5
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@6
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@6
7
Abs Crunch (Machine)
2 Sets
8-10 Reps
@6