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Redukcja Beny FBW

by Robert L.
1 athletes joined

Program Description

Verinito

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2026 12:38
  • Last Edited
    Jan 19, 2026 04:53
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Triceps
10.7%
Front Delts
10.7%
Hamstrings
10.1%
Upper Back
9.4%
Chest
8.1%
Lats
8.1%
Biceps
6.7%
Adductors
6.7%
Middle Delts
6.7%
Glutes
6%
Abs
2%
Rear Delts
1.3%
Forearms
1.3%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
Squat (Barbell)
3
5-6 reps
-
4
Leg Curl
3
10-12 reps
-
5
Hip Adductor (Machine)
1
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-10 reps
-
3
Lunge (Dumbbell)
3
16-20 reps
-
4
Leg Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
5-6 reps
-
2
Dumbbell Row
2
8-10 reps
-
3
Bicep Curl (EZ Bar)
2
10-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-15 reps
-
6
Hip Adductor (Machine)
1
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-6 Reps
5-6 Reps
-
-
2
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
12-15 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-20 Reps
16-20 Reps
16-20 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
5-6 Reps
5-6 Reps
-
-
2
Dumbbell Row
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Hip Adductor (Machine)
1 Set
12-15 Reps
-