Góra dół for Jezobara
For my love
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 15 reps | @6 |
| 2 | 10 reps | @6 | ||
| 1 | 10 reps | @8 | ||
| 2 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 2 | Lunge (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Leg Curl | 3 | 8 reps | @8 |
| 4 | Leg Extension | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Hip Thrust (Machine) | 3 | 8 reps | @8 |
| 5B | Standing Calf Raise | 3 | 12 reps | @9 |
| 6 | Hip Abductor (Machine) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | External rotation Rotators | 4 | 12 reps | @6 |
| 2 | Y Raise | 3 | 8 reps | @6 |
| 3 | Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 4 | Lat Pulldown (Close Grip) | 1 | 12 reps | @6 |
| 4 | 8 reps | @8 | ||
| 5 | Military Press (Barbell) | 3 | 8 reps | @8 |
| 6 | Chest Fly (Cable) | 3 | 8 reps | @9 |
| 7 | Skull Crusher (Dumbbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| Superset | ||||
| 8A | Hanging Leg Raise | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 8B | Preacher Curl (EZ Bar) | 1 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 3 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 2 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 3 | Seated Row (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 4 | Face Pull | 3 | 12 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 6 | Tricep Extension (Cable) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 12 reps | @6 |
| 4 | 8 reps | @8 | ||
| 2 | Leg Press | 1 | 8 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @9.5 | ||
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps | @8 |
| 4 | Reverse Lunge (Dumbbell) | 3 | 8 reps | @8 |
| 5 | Rome Bench | 1 | 12 reps | @8 |
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 6A | Seated Calf Raise | 1 | 12 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @9 | ||
| 6B | Cable Crunch | 1 | 15 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Góra dół for Jezobara is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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 80 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.
Góra dół for Jezobara is structured around 4 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Góra dół for Jezobara 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.
Get started
