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Stora muskler

by Jesper B.
1 athletes joined

Program Description

Stora muskler

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 06:26
  • Last Edited
    Jun 18, 2025 12:32

Summary

Unlock your potential with "Stora muskler," a focused 2-week program designed to build muscle and strength through a structured 4-day weekly routine. Each session targets major muscle groups with a mix of compound and isolation exercises, including Lat Pulldowns, Smith Machine Rows, and Bulgarian Split Squats. Whether you're a seasoned lifter or just starting out, this program provides the guidance and intensity needed to achieve noticeable gains. Get ready to elevate your training and transform your physique!
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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
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
2
Smith Machine Row
3
1
8 reps
10 reps
-
-
3
Chest Supported Row (Machine)
3
1
10 reps
8 reps
-
-
4
Face Away Cable Curl
4
15 reps
-
5
Hammer Curl (Dumbbell)
3
1
8 reps
10 reps
-
-
6
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
2
Smith Machine Row
3
1
8 reps
10 reps
-
-
3
Chest Supported Row (Machine)
3
1
10 reps
8 reps
-
-
4
Face Away Cable Curl
4
15 reps
-
5
Hammer Curl (Dumbbell)
3
1
8 reps
10 reps
-
-
6
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
12 reps
-
-
2
Chest Fly (Cable)
3
1
10 reps
15 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
12 reps
20 reps
-
-
-
4
Katana Extension
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
6
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
1
2
1
8 reps
10 reps
12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
12 reps
20 reps
-
-
-
4
Katana Extension
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
6
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
15 reps
20 reps
-
-
2
Seated Hamstring Curl
4
10 reps
-
3
Lunge (Dumbbell)
4
-
4
Standing Calf Raise
2
1
8 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
1
15 reps
20 reps
-
-
2
Leg Extension
2
2
10 reps
12 reps
-
-
3
Bulgarian Split Squat (Barbell)
3
8 reps
-
4
Standing Calf Raise
2
1
8 reps
15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
3
1
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
12 reps
20 reps
-
-
-
4
Hammer Curl (Cable)
4
10 reps
-
5
Seated Dumbbell Curl
4
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
2
Shoulder Press (Plate Loaded)
3
1
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
12 reps
20 reps
-
-
-
4
Hammer Curl (Cable)
4
10 reps
-
5
Seated Dumbbell Curl
4
8 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
10 Reps
12 Reps
-
-
2
Smith Machine Row
3 Sets
1 Set
8 Reps
10 Reps
-
-
3
Chest Supported Row (Machine)
3 Sets
1 Set
10 Reps
8 Reps
-
-
4
Face Away Cable Curl
4 Sets
15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
-
-
6
Cable Crunch
3 Sets
AMRAP
-
Day 3
1
Squat (Smith Machine)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Seated Hamstring Curl
4 Sets
10 Reps
-
3
Lunge (Dumbbell)
4 Sets
-
4
Standing Calf Raise
2 Sets
1 Set
8 Reps
15 Reps
-
-
Day 4
1
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
2
Shoulder Press (Plate Loaded)
3 Sets
1 Set
8 Reps
6 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
12 Reps
20 Reps
-
-
-
4
Hammer Curl (Cable)
4 Sets
10 Reps
-
5
Seated Dumbbell Curl
4 Sets
8 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8 Reps
12 Reps
-
-
2
Chest Fly (Cable)
3 Sets
1 Set
10 Reps
15 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
12 Reps
20 Reps
-
-
-
4
Katana Extension
3 Sets
1 Set
10 Reps
8 Reps
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
1 Set
8 Reps
10 Reps
-
-
6
Cable Crunch
3 Sets
AMRAP
-