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Project Rankaisija 2.0

by Lehtinen
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
    Jun 18, 2025 09:47

Summary

**Project Rankaisija 2.0** is a comprehensive 6-week training program designed for those looking to elevate their strength and physique. With six days of focused workouts each week, you'll tackle targeted pull and leg days, emphasizing compound and isolation movements to maximize muscle engagement. Expect to build a solid foundation with exercises like Pull-Ups, Hack Squats, and Cable Rows, all tailored to push your limits and enhance your performance. Get ready to transform your training routine and achieve your fitness goals with this structured approach!
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4.8 Stars with 10, 000+ Ratings
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
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