Bozidar's Workout Program
General
Beginner
Machine strength
Plan Details
The Bozidar's Workout Program routine by FilipEndekovski is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basic liffting routine that will be a simple guide to reach your fitness goals. Follow it and good luck ? -Filip
Routine detail
Day 1
Chest and triceps
Est. 61 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Day 2
Back and biceps
Est. 53 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 3
Quads and shoulders
Est. 54 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 4
Chest and triceps 2
Est. 55 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Day 5
Back and biceps 2
Est. 52 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 6
Shoulders and hamstrings
Est. 50 min
6 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
