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WAGYU A5 V2

by Bartlomiej F.
11 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
    Aug 31, 2025 08:59

Summary

Elevate your strength game with the WAGYU A5 V2 program, a focused 4-week training plan designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and overhead presses, all aimed at building muscle and enhancing performance. Each workout is crafted to progressively challenge your limits, ensuring you gain strength and definition. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
12.4%
Quadriceps
9.9%
Biceps
9.5%
Glutes
7.8%
Lats
7.5%
Front Delts
7.3%
Middle Delts
6.7%
Chest
6.4%
Hamstrings
5.7%
Rear Delts
4%
Abs
3.6%
Adductors
2.8%
Forearms
2.2%
Lower Back
1.4%
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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
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (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
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (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
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Bicep Curl (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
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Bicep Curl (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
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Incline Hammer Curl (Dumbbell)
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
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
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
2
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
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
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (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
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (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
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Bicep Curl (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)
2
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
6 reps
RPE 8
4
Face Pull
2
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
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
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Bicep Curl (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
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Incline Hammer Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
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
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10