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Kava 5.0

by Indrek Kaju
1 athletes joined

Program Description

Keskkoht ja tugevus

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2026 07:50
  • Last Edited
    Apr 09, 2026 01:58
Muscle Engagement
Front
Back
MuscleSet
Abs
10.4%
Upper Back
10.4%
Quadriceps
9%
Glutes
9%
Hamstrings
9%
Triceps
9%
Biceps
9%
Front Delts
7.5%
Chest
6%
Lats
6%
Forearms
6%
Calves
3%
Middle Delts
3%
Lower Back
1.5%
Abductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Hollow Hold
3
0.45 mins
-
5
Hanging Knee Raise
3
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Spider Curl
3
12 reps
-
5
Low Plank Knee To Elbow
3
-
Week 1
1 / 10 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Hollow Hold
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
-
-
-
5
Hanging Knee Raise
1 Set
1 Set
1 Set
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 3
1
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Spider Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Low Plank Knee To Elbow
1 Set
1 Set
1 Set
-
-
-