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Sofinka (ne)pohodinda

by Hugo

Program Description

Sofinka (ne)pohodinda je 8-týždňový upper/lower program pre začiatočníčku, ktorá už vie cvičiť, ale chce sa konečne poriadne rozbehnúť. Cieľ je jasný: zosilnieť, vybudovať svaly, zlepšiť techniku a vyťažiť čo najviac z beginner progressu bez zbytočne prekombinovaného tréningu. Program je postavený na 4 tréningoch týždenne, základných cvikoch, postupnom progresívnom zaťažení a takom objeme, ktorý je dosť veľký na výsledky, ale stále zvládnuteľný na regeneráciu. Inými slovami: menej chaosu, viac systému, viac sily a viac “aha, takže ja som vlastne dosť atletická”.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 09:28
  • Last Edited
    Mar 02, 2026 10:29
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Glutes
10.9%
Upper Back
9.5%
Quadriceps
9.5%
Triceps
8.8%
Abs
7.7%
Front Delts
7.3%
Lats
7.3%
Biceps
6.6%
Middle Delts
5.1%
Chest
4.4%
Rear Delts
2.2%
Lower Back
2.2%
Adductors
1.8%
Forearms
1.5%
Calves
1.5%
Abductors
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 7-8
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 7-8
4
Lat Pulldown
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Lat Pulldown
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8-9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 7-8
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 8-9
6
Ab Wheel
2
6-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7-8
2
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@7-8
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@7-8
4
Lat Pulldown
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8-9
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8-9
7
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8-9
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@7-8
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7-8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@8-9
5
Cable Crunch
3 Sets
10-15 Reps
@8-9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
2
Lat Pulldown
3 Sets
8-10 Reps
@7-8
3
Seated Row (Cable)
2 Sets
10-12 Reps
@8
4
Face Pull
2 Sets
12-20 Reps
@8-9
5
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8-9
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@8-9
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8-9
Day 4
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@7-8
2
Leg Press
3 Sets
8-12 Reps
@7-8
3
Walking Lunge (Dumbbell)
2 Sets
10-12 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@8-9
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@8-9
6
Ab Wheel
2 Sets
6-10 Reps
@8