WAGYU A5

by Bartlomiej F.

Program Description

3-dniowy FBW dla osób 0-1/2 lata doświadczenia. Cel programu to budowa masy mięśniowej z jednoczesna praktyka ćwiczeń wielostawowych, kluczowych dla osoby początkującej Główne boje – progresja AMRAP: 4 serie po 6 powtórzeń. Ostatnia seria to AMRAP (As Many Reps As Possible z dobrą techniką). Gdy osiągniesz ≥8 powtórzeń w ostatniej serii, zwiększ ciężar na następnym treningu (2.5–5 kg). Jeśli nie osiągniesz 6 powtórzeń, powtórz ten sam ciężar na kolejnym treningu. Akcesoria – Double Progression: Wykonuj 2–3 serie po 10–15 powtórzeń. Gdy osiągniesz górny zakres (np. 15 powtórzeń) we wszystkich zaplanowanych seriach, zwiększ ciężar.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 07, 2025 12:37
Last Edited
Jul 07, 2025 05:45

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

6 reps

Bench Press (Barbell)

6 reps

Bent Over Row (Barbell)

6 reps

Face Pull

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 1

Squat (Barbell)

6 reps

Bench Press (Barbell)

6 reps

Bent Over Row (Barbell)

6 reps

Face Pull

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 1

Squat (Barbell)

6 reps

Bench Press (Barbell)

6 reps

Bent Over Row (Barbell)

6 reps

Face Pull

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 1

Squat (Barbell)

6 reps

Bench Press (Barbell)

6 reps

Bent Over Row (Barbell)

6 reps

Face Pull

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 2

Squat (Paused)

6 reps

Overhead Press (Barbell)

6 reps

Lat Pulldown

6 reps

Face Pull

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Squat (Paused)

6 reps

Overhead Press (Barbell)

6 reps

Lat Pulldown

6 reps

Face Pull

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Squat (Paused)

6 reps

Overhead Press (Barbell)

6 reps

Lat Pulldown

6 reps

Face Pull

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 2

Squat (Paused)

6 reps

Overhead Press (Barbell)

6 reps

Lat Pulldown

6 reps

Face Pull

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Day 3

Deadlift (Barbell)

6 reps

Incline Chest Press (Machine)

6 reps

Chest Supported Row (Machine)

6 reps

Face Pull

10-15 reps

Bicep Curl (Barbell)

10-15 reps

Day 3

Deadlift (Barbell)

6 reps

Incline Chest Press (Machine)

6 reps

Chest Supported Row (Machine)

6 reps

Face Pull

10-15 reps

Bicep Curl (Barbell)

10-15 reps

Day 3

Deadlift (Barbell)

6 reps

Incline Chest Press (Machine)

6 reps

Chest Supported Row (Machine)

6 reps

Face Pull

10-15 reps

Bicep Curl (Barbell)

10-15 reps

Day 3

Deadlift (Barbell)

6 reps

Incline Chest Press (Machine)

6 reps

Chest Supported Row (Machine)

6 reps

Face Pull

10-15 reps

Bicep Curl (Barbell)

10-15 reps

Day 1

Squat (Barbell)

4 Sets

6 Reps

Bench Press (Barbell)

4 Sets

6 Reps

Bent Over Row (Barbell)

4 Sets

6 Reps

Face Pull

3 Sets

10-15 Reps

Bicep Curl (Cable)

3 Sets

10-15 Reps

Day 2

Squat (Paused)

4 Sets

6 Reps

Overhead Press (Barbell)

4 Sets

6 Reps

Lat Pulldown

4 Sets

6 Reps

Face Pull

3 Sets

10-15 Reps

Tricep Rope Push Down (Cable)

3 Sets

10-15 Reps

Day 3

Deadlift (Barbell)

4 Sets

6 Reps

Incline Chest Press (Machine)

4 Sets

6 Reps

Chest Supported Row (Machine)

4 Sets

6 Reps

Face Pull

3 Sets

10-15 Reps

Bicep Curl (Barbell)

3 Sets

10-15 Reps