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Project Rankaisija 2.0

by ahven
2 athletes joined
5.0
(1 rating)

Program Description

Lihasmassaa, voimaa pääliikkeissä ja calisthenics taitojen kehitystä

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2025 09:02
  • Last Edited
    Apr 07, 2025 04:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Dip (Weighted)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
3-6 reps
85%
4
Seated Overhead Extension (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Dip (Weighted)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
3-6 reps
85%
4
Seated Overhead Extension (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Dip (Weighted)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
3-6 reps
85%
4
Seated Overhead Extension (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Dip (Weighted)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
3-6 reps
85%
4
Seated Overhead Extension (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Dip (Weighted)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
3-6 reps
85%
4
Seated Overhead Extension (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Dip (Weighted)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
3-6 reps
85%
4
Seated Overhead Extension (EZ Bar)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Face Pull
2
12 reps
-
5
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Face Pull
2
12 reps
-
5
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Face Pull
2
12 reps
-
5
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Face Pull
2
12 reps
-
5
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Face Pull
2
12 reps
-
5
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Face Pull
2
12 reps
-
5
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
3-5 reps
85%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
6-8 reps
RPE 9
5
Dragon Flag
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
3-5 reps
85%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
6-8 reps
RPE 9
5
Dragon Flag
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
3-5 reps
85%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
6-8 reps
RPE 9
5
Dragon Flag
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
3-5 reps
85%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
6-8 reps
RPE 9
5
Dragon Flag
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
3-5 reps
85%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
6-8 reps
RPE 9
5
Dragon Flag
1
5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
3-5 reps
85%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
6-8 reps
RPE 9
5
Dragon Flag
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
3-5 reps
90%
85%
2
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
3-5 reps
90%
85%
2
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
3-5 reps
90%
85%
2
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
3-5 reps
90%
85%
2
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
3-5 reps
90%
85%
2
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
3-5 reps
90%
85%
2
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
JM Press (Smith Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
3-6 reps
80%
3
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
3
6 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 9
6
Wrist Curls
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
3-6 reps
80%
3
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
3
6 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 9
6
Wrist Curls
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
3-6 reps
80%
3
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
3
6 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 9
6
Wrist Curls
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
3-6 reps
80%
3
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
3
6 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 9
6
Wrist Curls
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
3-6 reps
80%
3
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
3
6 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 9
6
Wrist Curls
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
3-6 reps
80%
3
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
3
6 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 9
6
Wrist Curls
1
5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
15 mins
RPE 6
2
Dragon Flag
1
15 mins
RPE 6
3
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
15 mins
RPE 6
2
Dragon Flag
1
15 mins
RPE 6
3
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
15 mins
RPE 6
2
Dragon Flag
1
15 mins
RPE 6
3
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
15 mins
RPE 6
2
Dragon Flag
1
15 mins
RPE 6
3
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
15 mins
RPE 6
2
Dragon Flag
1
15 mins
RPE 6
3
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
1
15 mins
RPE 6
2
Dragon Flag
1
15 mins
RPE 6
3
Cardio (Zone 2)
1
30-60 mins
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Face Pull
2 Sets
12 Reps
-
5
Bayesian Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
6
Hammer Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 3
1
Hack Squat
3 Sets
3-6 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
85%
3
Standing Calf Raise
3 Sets
6-8 Reps
@8
4
Abs Crunch (Weighted)
2 Sets
6-8 Reps
@9
5
Dragon Flag
1 Set
5 mins
@8
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
90%
85%
2
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
JM Press (Smith Machine)
2 Sets
3-6 Reps
@8
4
Face Pull
2 Sets
6-8 Reps
@8
Day 5
1
Bicep Curl (Cable)
2 Sets
6 Reps
@9
2
Seated Military Press (Smith Machine)
2 Sets
3-6 Reps
80%
3
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Lateral Raise (Machine)
3 Sets
6 Reps
@10
5
Hammer Curl (Cable)
2 Sets
6-8 Reps
@9
6
Wrist Curls
1 Set
5 mins
@10
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
3-6 Reps
80%
2
Dip (Weighted)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8
@9
@10
3
Shoulder Press (Machine)
3 Sets
3-6 Reps
85%
4
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Lateral Raise (Machine)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@10
Day 6
1
Muscle Up
1 Set
15 mins
@6
2
Dragon Flag
1 Set
15 mins
@6
3
Cardio (Zone 2)
1 Set
30-60 mins
@6