4 puta sedmicno gore dole
Miki ozbiljne egzibicije i krivine samo najjaci dimovi
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps |
| 3 | Leg Extension | 2 | AMRAP |
| 4 | Leg Curl | 2 | AMRAP |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Sit Up | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps |
| 3 | 6 reps | ||
| 2 | Bent Over Row (Barbell) | 3 | 8 reps |
| 3 | Skull Crusher | 2 | 10 reps |
| 4 | Lat Pulldown | 2 | 10 reps |
| 5 | Lateral Raise (Cable) | 2 | AMRAP |
| 6 | Incline Curl (Dumbbell) | 3 | 15 reps |
| 7 | Tricep Pushdown (Cable) | 2 | AMRAP |
| 8 | Sit Up | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 8 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | AMRAP |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Lat Prayer | 2 | 15 reps |
| 5 | Bayesian Curl | 2 | AMRAP |
| 6 | Overhead Tricep Extension (Cable) | 2 | AMRAP |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps |
| 8 | Sit Up | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 15 reps |
| 2 | Leg Press | 2 | 15 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 4 | Standing Calf Raise | 3 | 12 reps |
| 5 | Sit Up | 1 | 100 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 puta sedmicno gore dole is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4 puta sedmicno gore dole is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 puta sedmicno gore dole is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
