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Gullbody J

by Mads H.
1 athletes joined

Program Description

Progression: LP Deload: uge 5. Efter deload smider man 5-10kg på føleren, og kører lineært op indtil næste deload. Sån fortsætter man indtil ens led begynder at klage, så skal man skifte program. Lower: +5kg ugentligt Upper: +2,5kg ugentligt

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 07, 2025 07:42
  • Last Edited
    May 08, 2025 12:47
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
5 reps
10 reps
-
-
2
Chest Press (Machine)
3
1
5 reps
10 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
5 reps
10 reps
-
-
2
Chest Press (Machine)
3
1
5 reps
10 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
5 reps
10 reps
-
-
2
Chest Press (Machine)
3
1
5 reps
10 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
5 reps
10 reps
-
-
2
Chest Press (Machine)
3
1
5 reps
10 reps
-
-
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
3
1
5 reps
10 reps
-
-
3
Lat Pulldown
3
10 reps
-
4
Abs Crunch (Weighted)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
3
1
5 reps
10 reps
-
-
3
Lat Pulldown
3
10 reps
-
4
Abs Crunch (Weighted)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
3
1
5 reps
10 reps
-
-
3
Lat Pulldown
3
10 reps
-
4
Abs Crunch (Weighted)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Shoulder Press (Machine)
3
1
5 reps
10 reps
-
-
3
Lat Pulldown
3
10 reps
-
4
Abs Crunch (Weighted)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Abs Crunch (Weighted)
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Shoulder Press (Machine)
3 Sets
1 Set
5 Reps
10 Reps
-
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Abs Crunch (Weighted)
2 Sets
12 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
Day 1
1
Leg Press
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Chest Press (Machine)
3 Sets
1 Set
5 Reps
10 Reps
-
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Lateral Raise (Cable)
2 Sets
12 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-