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The Prague Pump🇨🇿💪🏽

by Lindsay C.
5.0
(1 rating)

Program Description

Prague-ress is key. Czech your form – Make sure your form is as perfect as the architecture in Prague. Fitness with a Czech twist – Add a little Prague flair to every workout.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 09, 2025 09:13
  • Last Edited
    Mar 08, 2025 07:48
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Lat Pulldown
3 Sets
8-10 Reps
-
Day 2
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
4
Plank
1 Set
1 mins
-
5
Penguins 🐧
2 Sets
50 Reps
-
6
Fire Hydrants
3 Sets
15 Reps
-
7
Cardio
1 Set
20 mins
-
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
5
Single Leg Press
3 Sets
8-10 Reps
-
6
Wall Sit
3 Sets
-
7
Cardio
1 Set
20 mins
-
Day 5
1
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
2
Single Leg Press
3 Sets
8-10 Reps
-
3
Goblet Squat
3 Sets
8-10 Reps
-
4
Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
6
Cardio
1 Set
20 mins
-
Day 4
1
Seated Row (Cable)
4 Sets
8-12 Reps
-
2
Kneeling High To Low Underhand Pull Downs
4 Sets
8-12 Reps
-
3
Pendlay Row
3 Sets
8-10 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
4 Sets
10-12 Reps
-
6
Plank
1 Set
1 mins
-
7
Lying Leg Raise
3 Sets
15 Reps
-
8
Abs Crunch (Weighted)
3 Sets
20 Reps
-
9
Cardio
1 Set
20 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lindsay C.Age 32, Woman
2 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Love it ❤️