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Melina sesjon trening

by Julian B.
3 athletes joined

Program Description

Melina må bli sterkere siden hun er en stor svaking og pyse

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 12, 2025 05:35
  • Last Edited
    Jul 13, 2025 10:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
3 reps
3 reps
4 reps
2 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
7 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
3 reps
3 reps
4 reps
2 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
7 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
3 reps
3 reps
4 reps
2 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
7 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
3 reps
3 reps
4 reps
2 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
7 reps
RPE 10
4
Chest Fly (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
7
Preacher Curl (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
9
Bayesian Curl
3
10 reps
RPE 10
10
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
7
Preacher Curl (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
9
Bayesian Curl
3
10 reps
RPE 10
10
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
7
Preacher Curl (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
9
Bayesian Curl
3
10 reps
RPE 10
10
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 10
4
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Pull-Up (Assisted)
2
RPE 10
7
Preacher Curl (Barbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
9
Bayesian Curl
3
10 reps
RPE 10
10
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
3
30 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
1
2
10 reps
10 reps
RPE 9
RPE 10
8
Face Pull
3
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
10
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
3
30 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
1
2
10 reps
10 reps
RPE 9
RPE 10
8
Face Pull
3
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
10
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
3
30 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
1
2
10 reps
10 reps
RPE 9
RPE 10
8
Face Pull
3
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
10
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
3
30 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
1
2
10 reps
10 reps
RPE 9
RPE 10
8
Face Pull
3
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
10
Wrist Curls
3
20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
3 Sets
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
3
Seated Row (Cable)
3 Sets
8 Reps
@10
4
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@10
@10
6
Pull-Up (Assisted)
2 Sets
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
3 Reps
3 Reps
4 Reps
2 Reps
@9.5
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
3
Dip (Weighted)
3 Sets
7 Reps
@10
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@10
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
3 Sets
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
3
Seated Row (Cable)
3 Sets
8 Reps
@10
4
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@10
@10
6
Pull-Up (Assisted)
2 Sets
@10
7
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@9
@10
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
9
Bayesian Curl
3 Sets
10 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
Day 4
1
Tricep Pushdown (Cable)
2 Sets
3 Sets
30 Reps
8 Reps
@10
@10
2
Skull Crusher (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@10
5
Lateral Raise (Cable)
4 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@10
7
Single Arm Rear Delt Cable Fly
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
8
Face Pull
3 Sets
8 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@10
10
Wrist Curls
3 Sets
20 Reps
@10