Alternative Modliżul's program
Transform your routine in just one week—unlock strength and energy with Alternative Modliżul's dynamic four-day challenge!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Common questions
Yes, Alternative Modliżul's program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Alternative Modliżul's program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Alternative Modliżul's program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
