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BoostcampPNG

Lineær Step Styrke

by Mads H.

Program Description

På primære øvelser: Start træning 1 med 3x4. Træning 2 tager man samme vægt, men med 3x5. Træning 3, samme princip med 3x6. Når man rammer 3x6, så tilføjer man vægt næste træning, og dropper til 3x4. Det er okay at lave lineær progression de første 2-4 træninger indtil vægten er en smule tungere.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2025 07:29
  • Last Edited
    Sep 22, 2025 02:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Lats
12.5%
Upper Back
11.1%
Front Delts
9.9%
Middle Delts
9.5%
Triceps
8.3%
Hamstrings
6.9%
Glutes
6.9%
Chest
6.9%
Biceps
5.5%
Abs
2.8%
Lower Back
2.8%
Calves
2.6%
Abductors
1.4%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
4-6 reps
8-12 reps
-
-
2
Bench Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Lat Pulldown
3
2
6-8 reps
10-12 reps
-
-
4
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
4-6 reps
8-12 reps
-
-
2
Overhead Press (Barbell)
3
2
4-6 reps
8-12 reps
-
-
3
Seated Row (Cable)
3
2
6-8 reps
10-12 reps
-
-
4
Standing Calf Raise
2
10-15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Leg Press
3 Sets
2 Sets
4-6 Reps
8-12 Reps
-
-
2
Bench Press (Barbell)
3 Sets
2 Sets
4-6 Reps
8-12 Reps
-
-
3
Lat Pulldown
3 Sets
2 Sets
6-8 Reps
10-12 Reps
-
-
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
2 Sets
4-6 Reps
8-12 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
2 Sets
4-6 Reps
8-12 Reps
-
-
3
Seated Row (Cable)
3 Sets
2 Sets
6-8 Reps
10-12 Reps
-
-
4
Standing Calf Raise
2 Sets
10-15 Reps
-
Day 3
1
Leg Press
3 Sets
2 Sets
4-6 Reps
8-12 Reps
-
-
2
Bench Press (Barbell)
3 Sets
2 Sets
4-6 Reps
8-12 Reps
-
-
3
Lat Pulldown
3 Sets
2 Sets
6-8 Reps
10-12 Reps
-
-
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
-