Seks programı

by Dunya P.

1 athletes joined

Program Description

Porno

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
100 minutes
Created
Aug 12, 2025 11:14
Last Edited
Aug 12, 2025 11:36

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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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 1

1

Bench Press (Barbell)

3

-

2

Overhead Press (Barbell)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Chest Fly (Cable)

4

-

5

Lateral Raise (Dumbbell)

4

-

6

Tricep Pushdown (Cable)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 2

1

Lat Pulldown

3

-

2

Barbell Row

4

-

3

Seated Row (Cable)

3

-

4

Face Pull

4

-

5

Bicep Curl (Dumbbell)

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 3

1

Squat (Barbell)

4

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lying Leg Curl

3

-

4

Leg Extension

3

-

5

Back Extension

3

-

Day 1

1

Bench Press (Barbell)

3 Sets

-

2

Overhead Press (Barbell)

3 Sets

-

3

Incline Bench Press (Dumbbell)

3 Sets

-

4

Chest Fly (Cable)

4 Sets

-

5

Lateral Raise (Dumbbell)

4 Sets

-

6

Tricep Pushdown (Cable)

3 Sets

-

Day 2

1

Lat Pulldown

3 Sets

-

2

Barbell Row

4 Sets

-

3

Seated Row (Cable)

3 Sets

-

4

Face Pull

4 Sets

-

5

Bicep Curl (Dumbbell)

3 Sets

-

Day 3

1

Squat (Barbell)

4 Sets

-

2

Romanian Deadlift (Dumbbell)

3 Sets

-

3

Lying Leg Curl

3 Sets

-

4

Leg Extension

3 Sets

-

5

Back Extension

3 Sets

-