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BoostcampPNG
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 16, 2024 05:10
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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
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
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
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
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
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