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Johanna startup

by lasse elsbak
1 athletes joined

Program Description

Beginner full body

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 01:34
  • Last Edited
    Jun 18, 2025 08:28

Summary

Embark on a transformative 6-week journey with the Johanna startup program, designed for those ready to elevate their fitness game. Committing just two days a week, you'll engage in a balanced mix of strength training exercises, including the leg press, deadlift, and bench press, targeting major muscle groups for comprehensive development. This program is perfect for building strength, improving muscle tone, and enhancing overall fitness, all within a structured and supportive framework. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Leg Press
3 Sets
8 Reps
@7
2
Calf Raise (Leg Press)
2 Sets
10 Reps
@7
3
Bench Press (Barbell)
3 Sets
6 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Cable Crunch
2 Sets
8 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Dumbbell Row
3 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
5
Bicep Curl (Cable)
1 Set
12 Reps
@7