Program Description
łotego to juz kolejna iteracja mojego guwno planu
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMar 09, 2025 07:25
- Last EditedJun 18, 2025 08:50
Summary
Unleash your strength with the "Sraka dla polaka V3" program, an intense 8-week journey designed for dedicated lifters. Committing to 5 days a week, you'll tackle a variety of supersets that effectively target major muscle groups, including chest, back, shoulders, and legs. Each workout is carefully structured to push your limits, combining compound movements like barbell squats and bench presses with isolation exercises to maximize muscle growth and endurance. Get ready to elevate your fitness game and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Row2 Sets
8-12 Reps
-
3B
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
4A
Concentration Curl2 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 Curl2 Sets
6-10 Reps
-
5
Hanging Knee Raise2 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 Curl2 Sets
1-10 Reps
-
4
Step-Up (Weighted)2 Sets
10-15 Reps
-
5
Ab Wheel2 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
-
3B
Farmer's Walk (Weighted)1 Set
-