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Martinov skipper nôh a obrovskej veľkosti vrchu

by Martin P.
1 athletes joined

Program Description

**Martinov Skipper Nôh a Obrovskej Veľkosti Vrchu** is an 18-week bodybuilding program designed for intermediate to advanced lifters, focusing on building strength and size through a structured push day routine. With 18 sessions spread throughout the program, each workout lasts approximately 90 minutes and targets major muscle groups, including the chest, shoulders, and triceps. You'll engage in a variety of exercises, such as the Incline Bench Press and Chest Fly, utilizing full gym equipment to maximize your gains. Get ready to push your limits and achieve impressive results!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2026 09:19
  • Last Edited
    Mar 16, 2026 05:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
27.8%
Front Delts
26.6%
Chest
25.3%
Middle Delts
10.1%
Abs
7.6%
Forearms
2.5%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Dip (Assisted)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Shoulder Press (Machine)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
5
Middle Delts Y raise
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
6
Skull Crusher (Barbell)
1
1
4-10 reps
4-10 reps
RPE 8-9
RPE 9-10
7
Decline Sit Up (Bodyweight)
2
1
5-20 reps
5-20 reps
RPE 8-9
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6-7
@7-8
@8-9
@9-10
2
Dip (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@7-8
@8-9
@9-10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@7-8
@8-9
@9-10
4
Shoulder Press (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
@8-9
@9-10
5
Middle Delts Y raise
1 Set
1 Set
4-10 Reps
4-10 Reps
@8-9
@9-10
6
Skull Crusher (Barbell)
1 Set
1 Set
4-10 Reps
4-10 Reps
@8-9
@9-10
7
Decline Sit Up (Bodyweight)
2 Sets
1 Set
5-20 Reps
5-20 Reps
@8-9
@9-10