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MASSA JA VOIMA

by Lehtinen
3 athletes joined
5.0
(1 rating)

Program Description

Nostaa voimaa ja kasvattaa lihaa

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 07, 2025 01:16
  • Last Edited
    Jun 18, 2025 11:41

Summary

Unleash your strength with the MASSA JA VOIMA program, a dynamic 1-week workout designed for serious lifters. Comprising four intense training days, this program focuses on building muscle and power through a mix of compound and isolation exercises. From bench presses to pull-ups, each session targets key muscle groups to maximize growth and enhance performance. Equip yourself with the necessary tools and prepare to push your limits—your journey to greater strength starts here!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8 reps
RPE 9
5
Seated Overhead Extension (EZ Bar)
2
12 reps
RPE 9
6
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Belt Squat
3
8 reps
RPE 8
3
Decline Crunch
2
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
1
1
12 reps
8 reps
RPE 8
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7.5
2
Pull-Up (Band)
2
8 reps
RPE 7.5
3
Lat Prayer
2
12 reps
RPE 7
4
Single Arm Rear Delt Cable Fly
2
10 reps
RPE 6.5
5
Bayesian Curl
2
15 reps
RPE 7.5
6
Hammer Curl
1
1
8 reps
8 reps
RPE 7.5
RPE 9.5
Week 1
1 / 1 Weeks
Day 4
1
Seated Row (Cable)
3 Sets
8 Reps
@7.5
2
Pull-Up (Band)
2 Sets
8 Reps
@7.5
3
Lat Prayer
2 Sets
12 Reps
@7
4
Single Arm Rear Delt Cable Fly
2 Sets
10 Reps
@6.5
5
Bayesian Curl
2 Sets
15 Reps
@7.5
6
Hammer Curl
1 Set
1 Set
8 Reps
8 Reps
@7.5
@9.5
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8.5
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@9
5
Seated Overhead Extension (EZ Bar)
2 Sets
12 Reps
@9
6
Lateral Raise (Machine)
2 Sets
20 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Belt Squat
3 Sets
8 Reps
@8
3
Decline Crunch
2 Sets
12 Reps
@7-8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
2 Sets
12 Reps
@6.5
4
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
8 Reps
@8
@9.5
5
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
ahvenMan
6 months ago
1 week complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Ahven