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Så det nu

by Jeps
5.0
(1 rating)

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
    Aug 03, 2025 03:21

Summary

Transform your fitness journey with "Så det nu," a comprehensive 10-week program designed for those ready to commit to four days of targeted training each week. This program focuses on building strength and muscle through a variety of exercises, including lat pulldowns, bench presses, and cable rows, ensuring a balanced approach to upper body development. With a mix of machine, cable, and bodyweight exercises, you'll engage multiple muscle groups while honing your technique. Get ready to elevate your workouts and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Biceps
11.9%
Upper Back
11.9%
Lats
9.7%
Chest
8%
Hamstrings
8%
Front Delts
6.8%
Quadriceps
6.8%
Middle Delts
5.1%
Rear Delts
3.5%
Neck
3.1%
Glutes
3.1%
Lower Back
2.5%
Calves
2.1%
Abs
1.2%
Forearms
0.8%
Abductors
0.6%
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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
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8 reps
RPE 7.5
2
Seated Row (Cable)
1
10 reps
RPE 7.5
3
Single Arm High Row (Cable)
1
10 reps
RPE 7.5
4
Cable Flexion Row
1
8 reps
RPE 7.5
5
Y Raise
1
10 reps
RPE 7.5
6
Neck Curl
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8 reps
RPE 7.5
2
Chest Fly (Machine)
1
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 7.5
4
Lateral Raise (Cable)
1
10 reps
RPE 7.5
5
Dip (Bodyweight)
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 7.5
3
Leg Extension
1
8 reps
RPE 7.5
4
Leg Curl
1
8 reps
RPE 7.5
5
Standing Calf Raise
1
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
10 reps
RPE 7.5
2
Preacher Curl På Kabel
1
8 reps
RPE 7.5
3
Hammer Curl (Cable)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
8 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
10 reps
RPE 7.5
6
Tricep Exstension På Kabel
1
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