DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE
Adam yiyen ölümcül bir programdır, tehlikelidir aşırı büyüme sağlar
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @8.5 |
| 1 | 5 reps | @8 | ||
| 1 | 5 reps | @7.5 | ||
| 2 | Leg Press | 3 | 12 reps | — |
| 3 | Bench Press (Paused) | 4 | 5 reps | — |
| 4 | Pullover (Dumbbell) | 3 | 10 reps | — |
| 5 | Deadlift (Deficit) | 3 | 8 reps | — |
| 6 | Wide Grip Pull-Up | 3 | 10 reps | — |
| 7 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | — |
| 8 | Overhead Press (Barbell) | 2 | 8 reps | — |
| 1 | 10 reps | — | ||
| 9 | Lateral Raise (Cable) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 10 | Upright Row (Barbell) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 11 | Bicep Curl (Barbell) | 1 | 10 reps | — |
| 2 | 8 reps | — | ||
| 12 | French Press | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 6 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Dip (Bodyweight) | 3 | AMRAP |
| 4 | Pec Fly (Dumbbell) | 3 | 12 reps |
| 5 | Shrug (Dumbbell) | 3 | 12 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 7 | Lateral Raise (Cable) | 3 | 12 reps |
| 8 | Pull-Up (Weighted) | 2 | 5 reps |
| 1 | 6 reps | ||
| 9 | Bent Over Row (Barbell) | 3 | 8 reps |
| 10 | Skull Crusher (Barbell) | 3 | 12 reps |
| 11 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps |
| 1 | 5 reps | ||
| 2 | Pull-Up (Weighted) | 2 | 6 reps |
| 1 | 5 reps | ||
| 3 | Seated Row (Machine) | 3 | 12 reps |
| 4 | Shrug (Barbell) | 3 | 15 reps |
| 5 | Bench Press (Barbell) | 3 | 8 reps |
| 1 | 0 reps | ||
| 6 | Dip (Weighted) | 3 | 6 reps |
| 7 | Pullover (Dumbbell) | 3 | 10 reps |
| 8 | Overhead Press (Barbell) | 3 | 6 reps |
| 9 | Lateral Raise (Cable) | 3 | 12 reps |
| 10 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 11 | Tricep Extension (Cable) | 3 | 10 reps |
| 12 | Bicep Curl (Barbell) | 3 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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