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Sellan ohjelma (1)

by Lehtinen

Program Description

**Sellan ohjelma** is an 8-week strength training program designed for dedicated lifters looking to enhance their overall fitness. With 16 workout days packed into this regimen, you'll engage in a variety of exercises targeting major muscle groups, including squats, chest presses, chin-ups, and more. Each session is structured to challenge your limits, utilizing machines and bodyweight exercises to build strength and endurance. Get ready to transform your physique and boost your performance with this comprehensive training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 16, 2025 09:16
  • Last Edited
    Jul 16, 2025 09:27
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Back Extension
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Chin-Up (Bodyweight)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
5
Back Extension
1
5-8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
4
Chin-Up (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Shoulder Press (Machine)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
6
Back Extension
1 Set
12 Reps
@8
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@8
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
3 Reps
3 Reps
@8
@9
3
Chin-Up (Bodyweight)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
4
Shoulder Press (Machine)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
5
Back Extension
1 Set
5-8 Reps
@8