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by Jeps

Program Description

At blive stærkere

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 12:15
  • Last Edited
    Jul 29, 2025 02:07
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
3
10 reps
RPE 7.5
4
Cable Flexion Row
2
8 reps
RPE 7.5
5
Y Raise
3
10 reps
RPE 7.5
6
Neck Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Cable)
2
10 reps
RPE 7.5
5
Dip (Bodyweight)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Standing Calf Raise
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 7.5
2
Preacher Curl På Kabel
3
8 reps
RPE 7.5
3
Hammer Curl (Cable)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
2
10 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
3 Sets
8 Reps
@7.5
2
Seated Row (Cable)
3 Sets
10 Reps
@7.5
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@7.5
4
Cable Flexion Row
2 Sets
8 Reps
@7.5
5
Y Raise
3 Sets
10 Reps
@7.5
6
Neck Curl
3 Sets
12 Reps
@7.5
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Chest Fly (Machine)
3 Sets
10 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7.5
4
Lateral Raise (Cable)
2 Sets
10 Reps
@7.5
5
Dip (Bodyweight)
3 Sets
12 Reps
@7.5
Day 3
1
Leg Press
3 Sets
10 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Extension
3 Sets
8 Reps
@7.5
4
Leg Curl
3 Sets
8 Reps
@7.5
5
Standing Calf Raise
2 Sets
12 Reps
@7.5
Day 4
1
Bayesian Curl
3 Sets
10 Reps
@7.5
2
Preacher Curl På Kabel
3 Sets
8 Reps
@7.5
3
Hammer Curl (Cable)
2 Sets
10 Reps
@7.5
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
6
Tricep Exstension På Kabel
2 Sets
10 Reps
@7.5