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Programs - Jivko Dobrev

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Program Description

Дк

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 15, 2024 01:00
  • Last Edited
    Jun 18, 2025 10:39

Summary

Unleash your potential with Jivko Dobrev's 4-week workout program, designed for dedicated lifters ready to elevate their strength and physique. Committing to 5 days a week, you'll engage in a variety of exercises, including machine-based movements and free weights, targeting all major muscle groups. Expect to build muscle, enhance endurance, and refine your technique through carefully structured sets and supersets. This program is perfect for those seeking a comprehensive gym experience that challenges and transforms. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
4-6 reps
8-10 reps
-
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
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)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
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)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
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)
3
5 reps
-
2
Romanian Deadlift (Barbell)
2
8+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
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
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Chest Supported Row (Machine)
3
10+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Incline Curl (Dumbbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Hammer Curl
3
24+ reps
-
5
Lying Side Lateral Raise
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
6
Face Pull
1
1
1
15+ reps
6+ reps
5+ reps
-
-
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
4-6 Reps
8-10 Reps
-
-
2A
Neck Curl
2 Sets
20+ Reps
-
3
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
6 Reps
10 Reps
12 Reps
-
-
-
4
Dip (Weighted)
2 Sets
10+ Reps
-
5
Pendlay Row
3 Sets
12+ Reps
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
5+ Reps
4+ Reps
-
-
-
7
Tricep Kickback
3 Sets
12+ Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7+ Reps
10+ Reps
12+ Reps
-
-
-
2A
Neck Curl
2 Sets
20+ Reps
-
3
Wide Grip Lat Pulldown
3 Sets
1 Set
8+ Reps
5+ Reps
-
-
4
Pec Deck (Machine)
2 Sets
15+ Reps
-
5
Chest Supported Row (Machine)
3 Sets
10+ Reps
-
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
6+ Reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
5+ Reps
4+ Reps
-
-
-
Day 4
1
High Bar Squat (Barbell)
2 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
12+ Reps
-
3
Leg Press (45 Degrees)
2 Sets
10+ Reps
-
4
Lying Leg Curl
2 Sets
12+ Reps
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
6+ Reps
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Leg Press Calf
4 Sets
10+ Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8+ Reps
-
3
Leg Curl
2 Sets
12+ Reps
-
4
Leg Extension
2 Sets
20+ Reps
-
5
Seated Calf Raise
4 Sets
10+ Reps
-
6
Lateral Raise (Dumbbell)
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 5
1
Tricep Rope Push Down (Cable)
3 Sets
12+ Reps
-
2
Incline Curl (Dumbbell)
3 Sets
10+ Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12+ Reps
-
4
Hammer Curl
3 Sets
24+ Reps
-
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
15+ Reps
6+ Reps
5+ Reps
-
-
-