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BoostcampPNG

Trening 1

by Marko Medic

Program Description

B

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2025 12:04
  • Last Edited
    Jun 12, 2025 12:08
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Walking Lunge (Dumbbell)
3
6-8 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Assisted)
3
10-12 reps
-
5
Hip Thrust (Machine)
2
10-12 reps
-
6
Face Pull
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Calf Raise (Leg Press)
3
8-10 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Hip Abductor (Machine)
4
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
3 Sets
10-12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Pull-Up (Assisted)
3 Sets
10-12 Reps
-
5
Hip Thrust (Machine)
2 Sets
10-12 Reps
-
6
Face Pull
4 Sets
10-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Calf Raise (Leg Press)
3 Sets
8-10 Reps
-
4
Push Up (Weighted)
3 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
4 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-