standard, hele året rundt

by Franz C.

Program Description

**Standard, Hele Året Rundt** is a dynamic 4-week training program designed to build strength and muscle across all major muscle groups. With 16 sessions packed into just one month, you'll engage in compound lifts like the bench press, deadlift, and squat, combined with bodyweight exercises such as pull-ups to maximize your results. Each workout is carefully structured to challenge your limits and promote progress, ensuring you stay motivated and on track. Get ready to elevate your fitness game and achieve your goals with this comprehensive routine!

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 07, 2025 12:17
Last Edited
Jul 07, 2025 12:28

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 1

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 1

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 1

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 2

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 2

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 2

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 2

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 3

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 3

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 3

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 3

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

4 reps

Squat (Barbell)

1 reps

Chest Press (Machine)

Calf Raise (Leg Press)

Day 4

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 4

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 4

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 4

Military Press (Barbell)

1 reps

3 reps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bench Press (Barbell)

Chest Press (Machine)

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

80%

Pull-Up (Bodyweight)

2 Sets

4 Reps

Squat (Barbell)

10 Sets

1 Reps

Chest Press (Machine)

3 Sets

Calf Raise (Leg Press)

5 Sets

Day 2

Military Press (Barbell)

2 Sets

3 Sets

1 Reps

3 Reps

Deadlift (Barbell)

3 Sets

Pull-Up (Bodyweight)

2 Sets

Bench Press (Barbell)

4 Sets

Chest Press (Machine)

3 Sets

Day 3

Bench Press (Barbell)

5 Sets

5 Reps

80%

Pull-Up (Bodyweight)

2 Sets

4 Reps

Squat (Barbell)

10 Sets

1 Reps

Chest Press (Machine)

3 Sets

Calf Raise (Leg Press)

5 Sets

Day 4

Military Press (Barbell)

2 Sets

3 Sets

1 Reps

3 Reps

Deadlift (Barbell)

3 Sets

Pull-Up (Bodyweight)

2 Sets

Bench Press (Barbell)

4 Sets

Chest Press (Machine)

3 Sets