logo
BoostcampPNG

4 puta sedmicno gore dole

by Mak S.
1 athletes joined

Program Description

Usminkat se

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2025 10:34
  • Last Edited
    Jun 18, 2025 12:33

Summary

Transform your physique with the "4 puta sedmicno gore dole" program, a comprehensive 12-week journey designed for serious lifters. Committing to four days a week, you’ll tackle a mix of compound and isolation movements, including barbell squats, Romanian deadlifts, and incline bench presses, ensuring balanced development across all major muscle groups. Each session is structured to maximize strength gains and muscle growth, making it ideal for anyone looking to elevate their training game. Get ready to push your limits and see real results!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Leg Extension
2 Sets
AMRAP
-
4
Leg Curl
2 Sets
AMRAP
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Sit Up
1 Set
100 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
6 Reps
-
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Skull Crusher
2 Sets
10 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Lateral Raise (Cable)
2 Sets
AMRAP
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
8
Sit Up
1 Set
100 Reps
-
Day 3
1
Bent Over Row (Barbell)
2 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Prayer
2 Sets
15 Reps
-
5
Bayesian Curl
2 Sets
AMRAP
-
6
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
8
Sit Up
1 Set
100 Reps
-
Day 4
1
Leg Curl
3 Sets
15 Reps
-
2
Leg Press
2 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Sit Up
1 Set
100 Reps
-