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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
    Jun 18, 2025 10:47

Summary

Embark on a transformative 5-week journey with the Gullbody J program, designed for those ready to elevate their strength training with just two sessions per week. This program focuses on compound movements like the Romanian Deadlift and Leg Press, ensuring you build muscle effectively while maximizing your time. Each workout is structured to progressively challenge you, with clear guidelines on increasing weights weekly. Perfect for a garage gym setup, this program is your path to achieving a stronger, more sculpted physique!
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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
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
-