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BoostcampPNG

Tha Klasik

by Tomasz V.

Program Description

Ostre nakurwianie do upadku mięśniowego

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 07, 2025 08:28
  • Last Edited
    Nov 07, 2025 09:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Biceps
10.8%
Front Delts
9.2%
Abs
9.2%
Quadriceps
7.7%
Chest
7.7%
Upper Back
7.7%
Middle Delts
7.7%
Glutes
6.2%
Lats
6.2%
Hamstrings
4.6%
Forearms
3.1%
Adductors
3.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Plank
3
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4B
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
6
Plank
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4B
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
6
Plank
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4B
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
6
Plank
3 Sets
-