på bedringens vei albue

by Stig Øyvind H.

1 athletes joined

Program Description

asd

Program Overview

Level
Advanced
Goal
Muscle
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 31, 2026 01:54
Last Edited
Apr 03, 2026 12:39

Muscle Engagement

Front

Back

MuscleSet

Biceps

10.6%

Upper Back

10.6%

Lats

10.6%

Quadriceps

9.3%

Triceps

8.8%

Glutes

8%

Front Delts

8%

Hamstrings

7.5%

Middle Delts

5.3%

Chest

5.3%

Forearms

4.4%

Abs

3.8%

Lower Back

2.9%

Calves

2.2%

Abductors

1.8%

Rear Delts

0.9%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Straight Leg Calf Raise

3

-

2

Bicep Curl (Cable)

3

-

3

Hack Squat

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 1

1

Back Extension (Weighted)

3

-

2

Bicep Curl (Cable)

3

-

3

Hack Squat

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 1

1

Deadlift (Barbell)

3

-

2

Bicep Curl (Cable)

3

-

3

Hack Squat

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 1

1

Back Extension (Weighted)

3

-

2

Bicep Curl (Cable)

3

-

3

Hack Squat

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 2

1

Bench Press (Barbell)

3

-

2

Lat Pulldown

3

-

3

Leg Extension

3

-

4

Leg Press

3

-

5

Straight Leg Calf Raise

3

-

6

Chest Supported Row (Machine)

3

-

7

Bicep Curl (Machine)

3

-

8

Lateral Raise (Machine)

3

-

9

Abs Crunch (Machine)

3

-

Day 2

1

Bench Press (Barbell)

3

-

2

Lat Pulldown

3

-

3

Leg Extension

3

-

4

Leg Press

3

-

5

Straight Leg Calf Raise

3

-

6

Chest Supported Row (Machine)

3

-

7

Bicep Curl (Machine)

3

-

8

Lateral Raise (Machine)

3

-

9

Abs Crunch (Machine)

3

-

Day 2

1

Bench Press (Barbell)

3

-

2

Lat Pulldown

3

-

3

Leg Extension

3

-

4

Leg Press

3

-

5

Straight Leg Calf Raise

3

-

6

Chest Supported Row (Machine)

3

-

7

Bicep Curl (Machine)

3

-

8

Lateral Raise (Machine)

3

-

9

Abs Crunch (Machine)

3

-

Day 2

1

Bench Press (Barbell)

3

-

2

Lat Pulldown

3

-

3

Leg Extension

3

-

4

Leg Press

3

-

5

Straight Leg Calf Raise

3

-

6

Chest Supported Row (Machine)

3

-

7

Bicep Curl (Machine)

3

-

8

Lateral Raise (Machine)

3

-

9

Abs Crunch (Machine)

3

-

Day 3

1

Deadlift (Barbell)

3

-

2

Bicep Curl (Cable)

3

-

3

Leg Press (45 Degrees)

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 3

1

Deadlift (Barbell)

3

-

2

Bicep Curl (Cable)

3

-

3

Leg Press (45 Degrees)

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 3

1

Deadlift (Barbell)

3

-

2

Bicep Curl (Cable)

3

-

3

Leg Press (45 Degrees)

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 3

1

Deadlift (Barbell)

3

-

2

Bicep Curl (Cable)

3

-

3

Leg Press (45 Degrees)

3

-

4

Shoulder Press (Plate Loaded)

3

-

5

Cable Crossover

3

-

6

Seated Row (Cable)

3

-

7

Lat Pulldown (Close Grip)

3

-

8

Skull Crusher (Dumbbell)

3

-

Day 1

1

Straight Leg Calf Raise

1 Set

1 Set

1 Set

-

-

-

2

Bicep Curl (Cable)

1 Set

1 Set

1 Set

-

-

-

3

Hack Squat

1 Set

1 Set

1 Set

-

-

-

4

Shoulder Press (Plate Loaded)

1 Set

1 Set

1 Set

-

-

-

5

Cable Crossover

1 Set

1 Set

1 Set

-

-

-

6

Seated Row (Cable)

1 Set

1 Set

1 Set

-

-

-

7

Lat Pulldown (Close Grip)

1 Set

1 Set

1 Set

-

-

-

8

Skull Crusher (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

-

-

-

2

Lat Pulldown

1 Set

1 Set

1 Set

-

-

-

3

Leg Extension

1 Set

1 Set

1 Set

-

-

-

4

Leg Press

1 Set

1 Set

1 Set

-

-

-

5

Straight Leg Calf Raise

1 Set

1 Set

1 Set

-

-

-

6

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

-

-

-

7

Bicep Curl (Machine)

1 Set

1 Set

1 Set

-

-

-

8

Lateral Raise (Machine)

1 Set

1 Set

1 Set

-

-

-

9

Abs Crunch (Machine)

1 Set

1 Set

1 Set

-

-

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

-

-

-

2

Bicep Curl (Cable)

1 Set

1 Set

1 Set

-

-

-

3

Leg Press (45 Degrees)

1 Set

1 Set

1 Set

-

-

-

4

Shoulder Press (Plate Loaded)

1 Set

1 Set

1 Set

-

-

-

5

Cable Crossover

1 Set

1 Set

1 Set

-

-

-

6

Seated Row (Cable)

1 Set

1 Set

1 Set

-

-

-

7

Lat Pulldown (Close Grip)

1 Set

1 Set

1 Set

-

-

-

8

Skull Crusher (Dumbbell)

1 Set

1 Set

1 Set

-

-

-