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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Biceps
13.2%
Middle Delts
9.7%
Upper Back
9.3%
Front Delts
8%
Lats
8%
Quadriceps
7.5%
Chest
5.7%
Abs
5%
Glutes
4.9%
Hamstrings
4.9%
Rear Delts
3.3%
Forearms
2.7%
Calves
2.2%
Adductors
1.7%
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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
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
-