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Maddelicious - Full body 2x (1)

by Rasmus H.
1 athletes joined

Program Description

Bygga styrka och muskelmassa

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2025 09:42
  • Last Edited
    Jul 14, 2025 09:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Leg Press
3 Sets
8 Reps
@8
1B
Shoulder Press (Machine)
2 Sets
10 Reps
@8
2A
Hip Thrust (Machine)
2 Sets
10 Reps
-
2B
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3A
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
3B
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@9
4A
Abs Crunch (Machine)
2 Sets
15 Reps
@7
4B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
1B
Chest Press (Machine)
2 Sets
10 Reps
@8
2A
Glute Kickback
2 Sets
12 Reps
@8
2B
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
3A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
3B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
4A
Abs Crunch (Weighted)
2 Sets
12 Reps
@8
4B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8