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BoostcampPNG

Sraka dla polaka V3

by Nikonxd

Program Description

łotego to juz kolejna iteracja mojego guwno planu

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 09, 2025 07:25
  • Last Edited
    Mar 10, 2025 07:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Concentration Curl
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Leg Curl
2
6-10 reps
-
5
Hanging Knee Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Chin-Up (Weighted)
2
6-10 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
3C
Chest Fly (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Step-Up (Weighted)
2
10-15 reps
-
5
Ab Wheel
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
3
6-10 reps
-
1B
JM Press (Smith Machine)
3
6-8 reps
-
2A
Bicep Curl (Dumbbell)
2
8-12 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3B
Farmer's Walk (Weighted)
1
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-8 Reps
-
1B
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
-
2B
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
3A
Kroc Row
2 Sets
8-12 Reps
-
3B
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4A
Concentration Curl
2 Sets
8-12 Reps
-
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-
4
Leg Curl
2 Sets
6-10 Reps
-
5
Hanging Knee Raise
2 Sets
10-12 Reps
-
Day 3
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
1B
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2B
Chin-Up (Weighted)
2 Sets
6-10 Reps
-
3A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
3B
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
3C
Chest Fly (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Front Squat (Barbell)
2 Sets
5-8 Reps
-
3
Nordic Curl
2 Sets
1-10 Reps
-
4
Step-Up (Weighted)
2 Sets
10-15 Reps
-
5
Ab Wheel
2 Sets
8-12 Reps
-
Day 5
1A
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
1B
JM Press (Smith Machine)
3 Sets
6-8 Reps
-
2A
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
2B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3A
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
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3B
Farmer's Walk (Weighted)
1 Set
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