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Easy pump 2

by Julius Hjernø
1 athletes joined

Program Description

Pump overkrop ved siden af casual parkourtræning

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 07, 2025 07:57
  • Last Edited
    Apr 07, 2025 08:16
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)
5 Sets
4-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Close Grip)
5 Sets
4-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Close Grip)
5 Sets
4-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-