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Papryk

by Nati Ruzut
3 athletes joined

Program Description

Plan dla papryka

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 11, 2025 08:10
  • Last Edited
    Jun 18, 2025 11:47

Summary

Unleash your strength with the Papryk program, a focused 5-week journey designed for those ready to elevate their lifting game. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including barbell rows, bench presses, and curls, tailored to build muscle and enhance endurance. Each workout is structured to push your limits, with intensity levels that adapt to your progress. Perfect for those with a garage gym setup, this program will empower you to sculpt your physique and achieve your fitness goals. Get ready to transform your training routine!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
65%
75%
90%
80%
70%
2
Dip (Weighted)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9.5
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
67%
77%
91%
82%
72%
2
Dip (Weighted)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9.5
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
70%
80%
92%
85%
75%
2
Dip (Weighted)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9.5
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
72%
82%
93%
87%
77%
2
Dip (Weighted)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9.5
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
90%
80%
2
Dip (Weighted)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 9.5
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 8.5
2
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Lu Raise
3
8-15 reps
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 8.5
2
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Lu Raise
3
8-15 reps
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 8.5
2
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Lu Raise
3
8-15 reps
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 8.5
2
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Lu Raise
3
8-15 reps
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 8.5
2
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Lu Raise
3
8-15 reps
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
4
Face Pull
3
10-20 reps
RPE 7.5
5
Lat Pulldown
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Week 1
1 / 5 Weeks
Day 2
1
Barbell Row
3 Sets
6-10 Reps
@8.5
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
4
Lu Raise
3 Sets
8-15 Reps
@7.5
5
Chest Fly (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
65%
75%
90%
80%
70%
2
Dip (Weighted)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8.5
@9.5
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8
@10
4
Face Pull
3 Sets
10-20 Reps
@7.5
5
Lat Pulldown
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5
@10
4
Face Pull
3 Sets
10-20 Reps
@7.5
5
Lat Pulldown
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
Day 4
1
Dumbbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Shrug (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Reverse Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
French Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9