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BoostcampPNG

Věra 2.0

by Michal Kopp
1 athletes joined

Program Description

Loose weight

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 28, 2024 07:16
  • Last Edited
    Jul 28, 2024 07:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Week 1
1 / 10 Weeks
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Deadlift (Dumbbell)
3 Sets
12 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
Day 1
1
Squat (Smith Machine)
3 Sets
10 Reps
@9
2
Back Extension (Weighted)
3 Sets
12 Reps
@9
3
Lunge (Dumbbell)
3 Sets
20 Reps
@9
4
Leg Curl
3 Sets
9 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
8
Overhead Tricep Extension (Cable)
1 Set
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@9
3
Push Up
3 Sets
10 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
13 Reps
@9