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Sraka dla polaka V2

by Nikonxd
1 athletes joined
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Program Description

łotego

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2024 08:44
  • Last Edited
    Nov 24, 2024 08:52
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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
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 Raise
2 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 Curl
3 Sets
6-10 Reps
-
3A
Kroc Row
2 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 Curl
2 Sets
1-10 Reps
-
4
Ab Wheel
2 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