Program Description
Programmet er laget for deg som vil ha litt mer volum og fokus på hver kroppsdel, samt mer tid i uka til å være på gymmet. Start uken med helkropp, deretter overkropp og underkropp. Ha minst en hviledag mellom hver økt. Struktur: • Uke 1–4: Teknikk. Fokuser på flyt, bevegelse og kontroll. • Uke 5–8: Styrke og intensitet. Tyngre vekter og mer kraft. • Uke 9: Deload og restitusjon. Lett uke for å la kroppen hente seg inn og bygge videre. Oppvarming: Start økten med generell oppvarming i 10 minutter, f.eks. romaskin, SkiiERG eller tredemølle. For øvelser med 3 sett: første sett er oppvarming. For øvelser med 4 sett: de to første settene er oppvarming. Målet er å gjøre kroppen klar uten å tømme den før hovedsettene. Trening skal gi kraft, ikke tappe den. Gi alt innenfor rammen av kontroll, og bygg styrke som varer. Lykke til med treningen! – PT Truls
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedNov 04, 2025 02:47
- Last EditedNov 26, 2025 12:25
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.6%
Glutes
11.5%
Quadriceps
10.6%
Triceps
10%
Lats
9.8%
Upper Back
9.8%
Front Delts
8%
Biceps
6.9%
Chest
5.7%
Lower Back
4.8%
Abs
4%
Middle Delts
2.3%
Forearms
2%
Adductors
1.5%
Calves
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
3
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
4
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
5
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 5
RPE 6
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-10 reps
RPE 6
RPE 9
4
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 7
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
6
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
3
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
5
Single Arm Row (Dumbbell)
2
10-12 reps
RPE 8
6A
Skull Crusher (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
6B
Bicep Curl (Dumbbell)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Lat Pulldown (Close Grip)
1
1
2
10-12 reps
10-12 reps
6-10 reps
RPE 5
RPE 6
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
6
Bent Over Row (Barbell)
1
2
8-10 reps
6-10 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
2
Leg Curl
1
2
10-12 reps
8-10 reps
RPE 6
RPE 9
3
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 5
RPE 6
RPE 9
4
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
5
Cable Hip Abduction
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Standing Calf Raise
2
8-10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@5
@6
@8
@9
2
Bulgarian Split Squat (Dumbbell)1 Set
2 Sets
10-12 Reps
6-10 Reps
@6
@9
3
Lat Pulldown1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-10 Reps
@5
@7
@9
4
Bench Press (Dumbbell)1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@5
@6
@9
5
Leg Extension1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
Day 2
1
Lat Pulldown (Close Grip)1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-10 Reps
@5
@6
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@5
@6
@9
3
Bent Over Row (Barbell)1 Set
2 Sets
8-10 Reps
6-10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@9
5
Single Arm Row (Dumbbell)2 Sets
10-12 Reps
@8
6A
Skull Crusher (Dumbbell)1 Set
2 Sets
10-15 Reps
6-10 Reps
@6
@9
6B
Bicep Curl (Dumbbell)1 Set
2 Sets
10-15 Reps
6-10 Reps
@6
@9
Day 3
1
Back Extension (Weighted)1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
2
Leg Curl1 Set
2 Sets
10-12 Reps
8-10 Reps
@6
@9
3
Squat (Barbell)1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@5
@6
@9
4
Hip Thrust (Barbell)1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
5
Cable Hip Abduction1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
6
Standing Calf Raise2 Sets
8-10 Reps
@9