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Ivan spesial

by Ivan
1 athletes joined

Program Description

**Ivan Spesial** is a comprehensive 10-week bodybuilding program designed to sculpt and strengthen your physique through a well-rounded regimen of resistance training. With 30 sessions spread across the weeks, each workout lasts approximately 60 minutes, targeting all major muscle groups using a variety of equipment found in a full gym. This program is tailored for both novice and intermediate lifters, ensuring a progressive challenge that builds muscle and enhances overall fitness. Get ready to transform your body and achieve your sculpting goals with this structured and effective training plan!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2026 07:06
  • Last Edited
    Feb 19, 2026 04:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Upper Back
11.9%
Hamstrings
10.2%
Lats
10.2%
Front Delts
9.3%
Glutes
8.5%
Quadriceps
6.8%
Chest
5.1%
Middle Delts
5.1%
Lower Back
5.1%
Biceps
4.2%
Calves
3.4%
Rear Delts
3.4%
Abs
1.7%
Forearms
1.7%
Adductors
0.8%
Abductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Wide Grip Pull-Up
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Straight Arm Pulldown
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Bicep Curl (Barbell)
3
12 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Barbell Row
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Lat Pulldown (Close Grip)
3
12 reps
-
7
Calf Raise (Machine)
3
12 reps
-
8
Back Extension
3
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
6
Wide Grip Pull-Up
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
8
Back Extension
3 Sets
12 Reps
-
Day 3
1
Front Squat (Barbell)
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Barbell Row
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
7
Calf Raise (Machine)
3 Sets
12 Reps
-
8
Back Extension
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Shrug (Dumbbell)
3 Sets
12 Reps
-
7
Straight Arm Pulldown
3 Sets
12 Reps
-
8
Face Pull
3 Sets
12 Reps
-
9
Bicep Curl (Barbell)
3 Sets
12 Reps
-
10
Skull Crusher (Barbell)
3 Sets
12 Reps
-