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BoostcampPNG

Noahs Program

by Alfred P.

Program Description

Så Noah bliver alpha male

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 04, 2025 06:47
  • Last Edited
    Oct 04, 2025 06:50
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.7%
Upper Back
13.7%
Triceps
13%
Chest
10.8%
Front Delts
10.1%
Lats
9.4%
Middle Delts
8.7%
Quadriceps
5.4%
Hamstrings
4%
Rear Delts
3.6%
Forearms
2.2%
Glutes
2.2%
Calves
1.8%
Adductors
0.7%
Abs
0.4%
Abductors
0.4%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Press
3
10-12 reps
-
5
Calf Raise (Leg Press)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Chest Fly (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
-
8
Hammer Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Barbell Row
3
8-10 reps
-
3
Seated Row (Machine)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Forarm Curls
3
12-15 reps
-
8
Forarm Pull
3
10-14 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Chest Fly (Cable)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Seated Row (Machine)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Forarm Curls
3 Sets
12-15 Reps
-
8
Forarm Pull
3 Sets
10-14 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10-12 Reps
-
2
Leg Curl
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Leg Press
3 Sets
10-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12-20 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Chest Fly (Cable)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Seated Row (Machine)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Forarm Curls
3 Sets
12-15 Reps
-
8
Forarm Pull
3 Sets
10-14 Reps
-