logo
BoostcampPNG

תורת הgym - בראשית

by
2 athletes joined
5.0
(1 rating)

Program Description

בראשית ברא אלוהים את השמיים, את הארץ, ואת החדר כושר. התוכנית באה לבנות בסיס חזק ואסתטי, בדגש על לעזור למתחילים ללמוד את התרגילים הבסיסיים, להתאהב בחדר כושר, ולהוסיף שגרת אימונים כדרך חיים. ניתן להחליף כל תרגיל, ולשנות את ימי המנוחה, שלוש פעמים בשבוע אבל ניתן גם לבוא יום כן ויום לא. שאלות, שינוים בתוכנית, התאמות אישיות תפנו אלי באינסטגרם @danielgovgov או בפרטי

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 24, 2024 01:12
  • Last Edited
    Sep 06, 2025 07:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Front Delts
10.1%
Lats
10.1%
Triceps
9.7%
Middle Delts
9.1%
Chest
8.7%
Glutes
7%
Abs
7%
Quadriceps
7%
Biceps
6.4%
Hamstrings
5.4%
Lower Back
3.7%
Rear Delts
2.3%
Adductors
1%
Forearms
0.7%
Abductors
0.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
1B
Pull-Up (Assisted)
2
8-10 reps
-
2
Leg Press
2
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
8-10 reps
-
5A
Standing Pullover (Cable)
2
12-15 reps
-
5B
Upright Row (Cable)
2
12-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
1B
Pull-Up (Assisted)
2
8-10 reps
-
2
Leg Press
2
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
8-10 reps
-
5A
Standing Pullover (Cable)
2
12-15 reps
-
5B
Upright Row (Cable)
2
12-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
1B
Pull-Up (Assisted)
2
8-10 reps
-
2
Leg Press
2
10-15 reps
-
3A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Romanian Deadlift (Barbell)
2
8-10 reps
-
5A
Standing Pullover (Cable)
2
12-15 reps
-
5B
Upright Row (Cable)
2
12-15 reps
-
6A
Pec Deck (Machine)
2
10-15 reps
-
6B
Reverse Pec Deck
2
15-20 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Assisted)
2
6-8 reps
-
2
High Bar Squat (Barbell)
2
8-10 reps
-
3A
Chest Supported Row (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-12 reps
-
4B
Bicep Curl (EZ Bar)
2
8-10 reps
-
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Decline Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Assisted)
2
6-8 reps
-
2
High Bar Squat (Barbell)
2
8-10 reps
-
3A
Chest Supported Row (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-12 reps
-
4B
Bicep Curl (EZ Bar)
2
8-10 reps
-
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Decline Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
6-8 reps
-
1B
Pull-Up (Assisted)
2
6-8 reps
-
2
High Bar Squat (Barbell)
2
8-10 reps
-
3A
Chest Supported Row (Machine)
2
10-12 reps
-
3B
Shoulder Press (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-12 reps
-
4B
Bicep Curl (EZ Bar)
2
8-10 reps
-
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Decline Crunch (Weighted)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Lat Pulldown
2
10-12 reps
-
2
Hack Squat
2
10-12 reps
-
3A
Barbell Row
2
8-10 reps
-
3B
Dip (Weighted)
2
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Bicep Curl (Cable)
2
12-15 reps
-
6A
Russian Twist
2
12-15 reps
-
6B
Lateral Raise (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Lat Pulldown
2
10-12 reps
-
2
Hack Squat
2
10-12 reps
-
3A
Barbell Row
2
8-10 reps
-
3B
Dip (Weighted)
2
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Bicep Curl (Cable)
2
12-15 reps
-
6A
Russian Twist
2
12-15 reps
-
6B
Lateral Raise (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-10 reps
-
1B
Wide Grip Lat Pulldown
2
10-12 reps
-
2
Hack Squat
2
10-12 reps
-
3A
Barbell Row
2
8-10 reps
-
3B
Dip (Weighted)
2
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
12-15 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Bicep Curl (Cable)
2
12-15 reps
-
6A
Russian Twist
2
12-15 reps
-
6B
Lateral Raise (Dumbbell)
2
8-10 reps
-
Week 1
1 / 3 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
1B
Pull-Up (Assisted)
2 Sets
8-10 Reps
-
2
Leg Press
2 Sets
10-15 Reps
-
3A
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
3B
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
5A
Standing Pullover (Cable)
2 Sets
12-15 Reps
-
5B
Upright Row (Cable)
2 Sets
12-15 Reps
-
6A
Pec Deck (Machine)
2 Sets
10-15 Reps
-
6B
Reverse Pec Deck
2 Sets
15-20 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 2
1A
Bench Press (Barbell)
2 Sets
6-8 Reps
-
1B
Pull-Up (Assisted)
2 Sets
6-8 Reps
-
2
High Bar Squat (Barbell)
2 Sets
8-10 Reps
-
3A
Chest Supported Row (Machine)
2 Sets
10-12 Reps
-
3B
Shoulder Press (Machine)
2 Sets
10-12 Reps
-
4A
Back Extension
2 Sets
10-12 Reps
-
4B
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
5A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Decline Crunch (Weighted)
2 Sets
10-15 Reps
-
Day 3
1A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
1B
Wide Grip Lat Pulldown
2 Sets
10-12 Reps
-
2
Hack Squat
2 Sets
10-12 Reps
-
3A
Barbell Row
2 Sets
8-10 Reps
-
3B
Dip (Weighted)
2 Sets
8-10 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
12-15 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
5B
Bicep Curl (Cable)
2 Sets
12-15 Reps
-
6A
Russian Twist
2 Sets
12-15 Reps
-
6B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-