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Programs - Ivan Zhekov Upper/Lower

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Program Description

Shsjsjsja

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 05, 2025 12:34
  • Last Edited
    Jul 08, 2025 05:45
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ reps
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ reps
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ reps
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ reps
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ reps
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8+ reps
10+ reps
12+ reps
-
-
-
2A
Chin-Up (Weighted)
3
10+ reps
-
3
Pec Deck (Machine)
3
15+ reps
-
4
Single Arm Row (Cable)
3
12+ reps
-
5
Lat Prayer
2
15+ reps
-
6
Bicep Curl (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
8+ reps
8+ reps
8+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Extension
2
1
12+ reps
5+ reps
-
-
4
Leg Curl
2
1
12+ reps
5+ reps
-
-
5
Leg Press Calf
3
10+ reps
-
6
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10+ reps
-
2
T-Bar Row
3
10+ reps
-
3
Incline Chest Press (Machine)
3
10+ reps
-
4
High Row
3
10+ reps
-
5
Incline Curl (Dumbbell)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
10+ reps
10+ reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Single-Leg Leg Curl
2
15+ reps
-
5
Lateral Raise (Machine)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
3
10+ reps
-
Week 1
1 / 6 Weeks
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
8+ Reps
8+ Reps
8+ Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
12+ Reps
5+ Reps
-
-
4
Leg Curl
2 Sets
1 Set
12+ Reps
5+ Reps
-
-
5
Leg Press Calf
3 Sets
10+ Reps
-
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
10+ Reps
10+ Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
10+ Reps
-
4
Single-Leg Leg Curl
2 Sets
15+ Reps
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Leg Press Calf
3 Sets
10+ Reps
-
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8+ Reps
10+ Reps
12+ Reps
-
-
-
2A
Chin-Up (Weighted)
3 Sets
10+ Reps
-
3
Pec Deck (Machine)
3 Sets
15+ Reps
-
4
Single Arm Row (Cable)
3 Sets
12+ Reps
-
5
Lat Prayer
2 Sets
15+ Reps
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
Day 3
1
Dip (Weighted)
3 Sets
10+ Reps
-
2
T-Bar Row
3 Sets
10+ Reps
-
3
Incline Chest Press (Machine)
3 Sets
10+ Reps
-
4
High Row
3 Sets
10+ Reps
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-