5.0
(1 rating)
Program Description
łotego
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 24, 2024 08:44
- Last EditedJun 18, 2025 10:58
Summary
Transform your physique with the "Sraka dla polaka V2," a comprehensive 12-week program designed for serious lifters. This 5-day-a-week regimen incorporates supersets and compound movements, targeting all major muscle groups to build strength and muscle definition. Expect to push your limits with exercises like the Barbell Bench Press and Bulgarian Split Squat, all while honing your technique and maximizing your gains. Get ready to elevate your training and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
-
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Pullover (Dumbbell)
2
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3C
Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4
Hanging Knee Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
6-10 reps
-
2A
Bench Press (Close Grip)
2
6-10 reps
-
2B
Hammer Curl
3
6-10 reps
-
3A
Kroc Row
2
8-12 reps
-
3B
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Front Squat (Barbell)
2
5-8 reps
-
3
Nordic Curl
2
1-10 reps
-
4
Ab Wheel
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Preacher Curl (EZ Bar)
2
6-10 reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2C
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
3A
JM Press (Smith Machine)
2
6-10 reps
-
3B
Chest Fly (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
6-8 Reps
-
1B
Pull-Up (Weighted)3 Sets
6-10 Reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-12 Reps
-
2B
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
3A
Pullover (Dumbbell)2 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)2 Sets
8-12 Reps
-
3C
Tricep Extension (Cable)2 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
6-10 Reps
-
4
Hanging Knee Raise2 Sets
10-12 Reps
-
Day 3
1A
Overhead Press (Barbell)3 Sets
6-8 Reps
-
1B
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
2A
Bench Press (Close Grip)2 Sets
6-10 Reps
-
2B
Hammer Curl3 Sets
6-10 Reps
-
3A
Kroc Row2 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
4-6 Reps
-
2
Front Squat (Barbell)2 Sets
5-8 Reps
-
3
Nordic Curl2 Sets
1-10 Reps
-
4
Ab Wheel2 Sets
8-12 Reps
-
Day 5
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Chin-Up (Weighted)3 Sets
6-10 Reps
-
2A
Preacher Curl (EZ Bar)2 Sets
6-10 Reps
-
2B
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-12 Reps
-
2C
Rear Delt Fly (Dumbbell)2 Sets
8-12 Reps
-
3A
JM Press (Smith Machine)2 Sets
6-10 Reps
-
3B
Chest Fly (Cable)2 Sets
8-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
NikonxdAge 23, Man
4 months ago
11 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Japidi skibidi