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MASSA JA VOIMA

by Rankaisija
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
    Jul 27, 2025 05:30

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Lats
12.8%
Triceps
12.5%
Chest
12.3%
Front Delts
11.4%
Biceps
8.7%
Middle Delts
7.8%
Quadriceps
6%
Glutes
4%
Rear Delts
3.1%
Abs
2.9%
Hamstrings
2.7%
Lower Back
1.3%
Forearms
0.4%
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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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Star
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
a year ago
1 week complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Ahven