Þetta er ekkert mál fyrir Jón Páll!
youtube.com/watch?v=n7XYV5_d-GY
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 5 reps | @6.5–8.5 |
| 2 | Front Squat (Barbell) | 3 | 10 reps | @7.5 |
| 3 | Romanian Deadlift (Barbell) | 3 | 6 reps | @8 |
| Superset | ||||
| 4A | Leg Press | 3 | 15 reps | @8 |
| 4B | Calf Raise (Leg Press) | 1 | AMRAP | — |
| 4C | Seated Hamstring Curl | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | 80% |
| 2 | 8 reps | 75% | ||
| 2 | Overhead Press (Barbell) | 3 | 4–6 reps | @9 |
| 3 | Dip (Weighted) | 3 | 6–10 reps | @9 |
| 4 | Skull Crusher (Barbell) | 3 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Barbell Row | 3 | 6–8 reps | @9 |
| 1B | Shrug (Barbell) | 2 | 8–12 reps | — |
| 2 | Hammer Curl (Dumbbell) | 2 | 8–12 reps | — |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | — |
| 4 | Pull-Up (Neutral Grip, Weighted) | 3 | 8–12 reps | — |
| 5 | Hanging Leg Raise | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 5 reps | @10 |
| 2 | Deadlift (Barbell) | 3 | 6 reps | — |
| 3 | Good Morning | 3 | 8 reps | — |
| 4 | Reverse Lunge (Barbell) | 3 | 12 reps | — |
| 5 | Back Extension (Weighted) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 4–6 reps | @9 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | @9 |
| 3 | Incline Bench Press (Barbell) | 3 | 6–10 reps | @9 |
| 4 | Single Arm Overhead Tricep Extension | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10–15 reps |
| 2 | Single Arm Row (Cable) | 3 | 10–12 reps |
| Superset | |||
| 3A | Preacher Curl (Barbell) | 2 | 10–15 reps |
| 3B | Spider Curl | 3 | 10–15 reps |
| 4 | Rear Delt Fly (Machine) | 2 | 10–15 reps |
| 5 | Upright Row (Barbell) | 2 | 15–20 reps |
| 6 | Decline Sit Up (Bodyweight) | 1 | AMRAP |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Þetta er ekkert mál fyrir Jón Páll! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Þetta er ekkert mál fyrir Jón Páll! is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Þetta er ekkert mál fyrir Jón Páll! is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
