WAGYU A5

by Bartlomiej F.
1 athletes joined

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 13, 2025 09:46

Summary

Unleash your inner strength with the WAGYU A5 program, a focused 4-week training plan designed for serious lifters. Comprising three sessions per week, this program emphasizes foundational barbell exercises like squats, bench presses, and bent-over rows, ensuring a comprehensive approach to building muscle and strength. Each workout is structured to challenge your limits while promoting proper form and technique. Get ready to elevate your training and achieve impressive results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Lat Pulldown
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Lat Pulldown
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Lat Pulldown
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Lat Pulldown
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Chest Press (Machine)
4
6 reps
-
3
Chest Supported Row (Machine)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Chest Press (Machine)
4
6 reps
-
3
Chest Supported Row (Machine)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Chest Press (Machine)
4
6 reps
-
3
Chest Supported Row (Machine)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Chest Press (Machine)
4
6 reps
-
3
Chest Supported Row (Machine)
4
6 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Bent Over Row (Barbell)
4 Sets
6 Reps
-
4
Face Pull
3 Sets
10-15 Reps
-
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Squat (Paused)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
4 Sets
6 Reps
-
3
Lat Pulldown
4 Sets
6 Reps
-
4
Face Pull
3 Sets
10-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Incline Chest Press (Machine)
4 Sets
6 Reps
-
3
Chest Supported Row (Machine)
4 Sets
6 Reps
-
4
Face Pull
3 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-