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Alternative Modliżul's program

by Maja Modlibóg
1 athletes joined

Program Description

Unlock your strength with the Alternative Modliżul's program, a focused 1-week training plan designed for four days of intense workouts. This program emphasizes machine and bodyweight exercises, including chest presses, seated rows, and hip thrusts, targeting major muscle groups for balanced development. Each session is structured to maximize your gains with high-rep sets, ensuring you build both strength and endurance. Perfect for those looking to elevate their fitness game in a short time, this program will challenge you while keeping your workouts fresh and engaging.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2025 12:21
  • Last Edited
    Nov 24, 2025 12:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Glutes
10.9%
Hamstrings
9.7%
Biceps
8%
Quadriceps
8%
Front Delts
6.9%
Chest
5.7%
Triceps
5.7%
Middle Delts
5.7%
Abductors
5.7%
Calves
5.7%
Lats
4.6%
Rear Delts
4.6%
Adductors
2.9%
Lower Back
2.3%
Forearms
1.1%
Abs
1.1%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Hip Adductor (Machine)
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Band Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Abduction (Band)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Band Face Pull
3 Sets
15 Reps
-
Day 2
1
Hip Abductor (Machine)
3 Sets
15 Reps
-
2
Hip Adductor (Machine)
3 Sets
15 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Band Face Pull
3 Sets
15 Reps
-
Day 4
1
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
2
Step-Up (Weighted)
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hip Abduction (Band)
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-