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Bolis bygg

by Martin Mykjåland
1 athletes joined

Program Description

Bolis

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 03:44
  • Last Edited
    Jun 18, 2025 09:18

Summary

**Bolis bygg** is a comprehensive 4-week program designed to sculpt and strengthen your entire body with a focus on building muscle and enhancing overall fitness. Committing just four days a week, you'll engage in a variety of exercises targeting major muscle groups, including the chest, back, arms, and legs. Each session combines compound and isolation movements, ensuring a balanced approach to strength training. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Biceps
13.7%
Front Delts
10.5%
Middle Delts
9.5%
Upper Back
9.1%
Chest
8.4%
Lats
7.7%
Quadriceps
6.3%
Glutes
4.9%
Hamstrings
3.5%
Rear Delts
2.8%
Forearms
2.8%
Adductors
1.4%
Abs
1.4%
Lower Back
1.4%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Dumbbell Row
3
12 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Seated Dumbbell Curl
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Dumbbell Row
3
12 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Seated Dumbbell Curl
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Dumbbell Row
3
12 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Seated Dumbbell Curl
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8 reps
-
2
Dumbbell Row
3
12 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Seated Dumbbell Curl
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
5
One Arm Lateral Raise (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Bicep Curl (Barbell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
12 Reps
-
3
Standing Pullover (Cable)
2 Sets
15 Reps
-
4
Seated Dumbbell Curl
3 Sets
8 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
5
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
Day 4
1
Skull Crusher (Barbell)
3 Sets
8 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Upright Row (Cable)
2 Sets
AMRAP
-