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Pierwszy rozgrzewkowy

by Michał Zdebel
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2025 09:43
  • Last Edited
    Jun 18, 2025 11:29

Summary

Kickstart your fitness journey with "Pierwszy rozgrzewkowy," a comprehensive 4-week program designed for beginners and those looking to refine their foundational strength. Committing just two days a week, you'll engage in full-body workouts that incorporate essential movements like squats, deadlifts, and bench presses, ensuring balanced muscle development. Each session is crafted to challenge your limits while promoting proper form and technique. Get ready to build strength, improve endurance, and lay the groundwork for 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-14 reps
-
3
Bent Over Row (Dumbbell)
3
5-15 reps
-
4
Bicep Curl (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Kettlebell Swing
3
10-20 reps
-
7
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
-
2
Incline Bench Press (Dumbbell)
3
5-12 reps
-
3
Seated Row (Machine)
4
8-15 reps
-
4
Leg Curl
2
5-20 reps
-
5
Sit Up
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-14 reps
-
3
Bent Over Row (Dumbbell)
3
5-15 reps
-
4
Bicep Curl (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Kettlebell Swing
3
10-20 reps
-
7
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-14 reps
-
3
Bent Over Row (Dumbbell)
3
5-15 reps
-
4
Bicep Curl (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Kettlebell Swing
3
10-20 reps
-
7
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-12 reps
-
2
Underhand Lat Pulldown
3
8-20 reps
-
3
Dip (Assisted)
3
4-12 reps
-
4
Leg Press
3
5-20 reps
-
5
Seated Overhead Extension (EZ Bar)
2
12-20 reps
-
6
Preacher Curl (EZ Bar)
2
12-20 reps
-
7
Turkish Get Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-12 reps
-
2
Underhand Lat Pulldown
3
8-20 reps
-
3
Dip (Assisted)
3
4-12 reps
-
4
Leg Press
3
5-20 reps
-
5
Seated Overhead Extension (EZ Bar)
2
12-20 reps
-
6
Preacher Curl (EZ Bar)
2
12-20 reps
-
7
Turkish Get Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-12 reps
-
2
Underhand Lat Pulldown
3
8-20 reps
-
3
Dip (Assisted)
3
4-12 reps
-
4
Leg Press
3
5-20 reps
-
5
Seated Overhead Extension (EZ Bar)
2
12-20 reps
-
6
Preacher Curl (EZ Bar)
2
12-20 reps
-
7
Turkish Get Up
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
-
2
Underhand Lat Pulldown
3 Sets
8-20 Reps
-
3
Dip (Assisted)
3 Sets
4-12 Reps
-
4
Leg Press
3 Sets
5-20 Reps
-
5
Seated Overhead Extension (EZ Bar)
2 Sets
12-20 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
12-20 Reps
-
7
Turkish Get Up
2 Sets
AMRAP
-
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Bench Press (Barbell)
3 Sets
6-14 Reps
-
3
Bent Over Row (Dumbbell)
3 Sets
5-15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
6
Kettlebell Swing
3 Sets
10-20 Reps
-
7
Lying Leg Raise
3 Sets
AMRAP
-