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WAGYU A5 V2

by Bartlomiej F.
2 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 T1 4x6 75% T2 4x5 80% T3 4x4 85% T4 4x3 90% Akcesoria – progresja Ostatnia seria AMRAP, jeśli poza rep range, zwiększyć ciężar na następnej sesji.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 11:40
  • Last Edited
    Jul 18, 2025 03:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Bent Over Row (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Bent Over Row (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
85%
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Face Pull
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
90%
3
Bent Over Row (Barbell)
2
6 reps
RPE 8
4
Face Pull
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
75%
3
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
5 reps
80%
3
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
4 reps
85%
3
Lat Pulldown
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
4
3 reps
90%
3
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Incline Chest Press (Machine)
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
3
6 reps
RPE 8
4
Face Pull
2
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Incline Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Supported Row (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
4 Sets
6 Reps
75%
3
Bent Over Row (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Squat (Paused)
4 Sets
6 Reps
@8
2
Overhead Press (Barbell)
4 Sets
6 Reps
75%
3
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10