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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
    Apr 15, 2025 07:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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