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Programs - Jivko Dobrev deadlift

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Program Description

Дк

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 22, 2024 01:07
  • Last Edited
    Jun 18, 2025 07:53

Summary

Unlock your strength potential with the Jivko Dobrev Deadlift program, a focused 4-week journey designed for serious lifters. Train five days a week with a mix of compound lifts and accessory movements that target your entire posterior chain and upper body. Each session is crafted to enhance your deadlift performance while building muscle and improving overall strength. Get ready to push your limits and achieve new personal bests in just one month!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10+ reps
-
2
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Incline Chest Press (Machine)
2
10-12 reps
-
4
Seated Row (Machine)
3
10 reps
-
5A
Neck Curl
2
20+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-10 reps
-
2A
Neck Curl
2
20+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
1
1
1
6 reps
10 reps
12 reps
-
-
-
4
Dip (Weighted)
2
10+ reps
-
5
Pendlay Row
3
12+ reps
-
6
Bicep Curl (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
7
Tricep Kickback
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6+ reps
8+ reps
-
-
2
Belt Squat
2
12+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6+ reps
8+ reps
-
-
2
Belt Squat
2
12+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6+ reps
8+ reps
-
-
2
Belt Squat
2
12+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6+ reps
8+ reps
-
-
2
Belt Squat
2
12+ reps
-
3
Leg Curl
2
12+ reps
-
4
Leg Extension
2
20+ reps
-
5
Seated Calf Raise
4
10+ reps
-
6
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Single Arm Row (Cable)
3
12+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Single Arm Row (Cable)
3
12+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Single Arm Row (Cable)
3
12+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7+ reps
10+ reps
12+ reps
-
-
-
2A
Neck Curl
2
20+ reps
-
3
Wide Grip Lat Pulldown
3
1
8+ reps
5+ reps
-
-
4
Pec Deck (Machine)
2
15+ reps
-
5
Single Arm Row (Cable)
3
12+ reps
-
6
Bicep Curl (Machine)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12+ reps
5+ reps
4+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10+ reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10+ reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10+ reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10+ reps
-
2
Romanian Deadlift (Barbell)
2
12+ reps
-
3
Leg Press (45 Degrees)
2
10+ reps
-
4
Lying Leg Curl
2
12+ reps
-
5
Lateral Raise (Dumbbell)
1
1
1
15+ reps
7+ reps
6+ reps
-
-
-
6
Reverse Pec Deck
1
1
1
15+ reps
7+ reps
5+ reps
-
-
-
7
Leg Press Calf
4
10+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Bicep Curl (Barbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Spider Curl
3
15 reps
-
5
Rear Delt Neck Supported
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
6
Lateral Raise (Machine)
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Bicep Curl (Barbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Spider Curl
3
15 reps
-
5
Rear Delt Neck Supported
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
6
Lateral Raise (Machine)
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Bicep Curl (Barbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Spider Curl
3
15 reps
-
5
Rear Delt Neck Supported
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
6
Lateral Raise (Machine)
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12+ reps
-
2
Bicep Curl (Barbell)
3
10+ reps
-
3
Overhead Tricep Extension (Cable)
3
12+ reps
-
4
Spider Curl
3
15 reps
-
5
Rear Delt Neck Supported
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
6
Lateral Raise (Machine)
1
1
1
20+ reps
7+ reps
6+ reps
-
-
-
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6+ Reps
8+ Reps
-
-
2
Belt Squat
2 Sets
12+ Reps
-
3
Leg Curl
2 Sets
12+ Reps
-
4
Leg Extension
2 Sets
20+ Reps
-
5
Seated Calf Raise
4 Sets
10+ Reps
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7+ Reps
10+ Reps
12+ Reps
-
-
-
2A
Neck Curl
2 Sets
20+ Reps
-
3
Wide Grip Lat Pulldown
3 Sets
1 Set
8+ Reps
5+ Reps
-
-
4
Pec Deck (Machine)
2 Sets
15+ Reps
-
5
Single Arm Row (Cable)
3 Sets
12+ Reps
-
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
6+ Reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
5+ Reps
4+ Reps
-
-
-
Day 4
1
High Bar Squat (Barbell)
3 Sets
10+ Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
12+ Reps
-
3
Leg Press (45 Degrees)
2 Sets
10+ Reps
-
4
Lying Leg Curl
2 Sets
12+ Reps
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
6+ Reps
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
15+ Reps
7+ Reps
5+ Reps
-
-
-
7
Leg Press Calf
4 Sets
10+ Reps
-
Day 5
1
Tricep Rope Push Down (Cable)
3 Sets
12+ Reps
-
2
Bicep Curl (Barbell)
3 Sets
10+ Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12+ Reps
-
4
Spider Curl
3 Sets
15 Reps
-
5
Rear Delt Neck Supported
1 Set
1 Set
1 Set
20+ Reps
7+ Reps
6+ Reps
-
-
-
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
20+ Reps
7+ Reps
6+ Reps
-
-
-
Day 1
1
Bench Press (Close Grip)
3 Sets
10+ Reps
-
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
6 Reps
10 Reps
12 Reps
-
-
-
3
Incline Chest Press (Machine)
2 Sets
10-12 Reps
-
4
Seated Row (Machine)
3 Sets
10 Reps
-
5A
Neck Curl
2 Sets
20+ Reps
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12+ Reps
5+ Reps
4+ Reps
-
-
-
7
Tricep Kickback
3 Sets
12+ Reps
-