Rankasijan Treeniohjelma
Kasvu📈
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 6–8 reps | @9 |
| 2 | Shoulder Press (Machine) | 3 | 6 reps | @9 |
| 3 | Pec Deck (Machine) | 2 | 8 reps | @8 |
| 4 | Seated Overhead Extension (EZ Bar) | 2 | 8 reps | @8 |
| 5 | One Arm Lateral Raise (Cable) | 2 | 8–12 reps | @9.5 |
| 6 | Lateral Raise (Machine) | 1 | AMRAP | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 2 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @10 | ||
| 3 | Seated Row (Cable) | 2 | 15–20 reps | @8 |
| 4 | Rear Delt Fly (Cable) | 3 | 10–15 reps | — |
| 5 | Bayesian Curl | 2 | 15–20 reps | @8 |
| 6 | Preacher Curl (Dumbbell) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 6–8 reps | @8.5 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Standing Calf Raise | 3 | 15–20 reps | @8 |
| 4 | Abs Crunch (Machine) | 2 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–8 reps | @9 |
| 2 | Chest Supported Row (Machine) | 3 | 6–8 reps | @8 |
| 3 | Chest Press (Machine) | 2 | 3–6 reps | @8 |
| 1 | 3–6 reps | @9 | ||
| 4 | Kelso Shrug | 1 | 6–8 reps | @7 |
| 2 | 6–8 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 3 | 6–8 reps | @8 |
| 2 | Preacher Curl (Dumbbell) | 3 | 12 reps | @9 |
| 3 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @7.5 |
| 4 | Lateral Raise (Dumbbell) | 2 | 12–20 reps | @8 |
| 1 | 12–20 reps | @9 | ||
| 5 | Hammer Curl (Cable) | 2 | 15–20 reps | @8 |
| 6 | One Arm Lateral Raise (Cable) | 2 | AMRAP | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Rankasijan Treeniohjelma is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.
Rankasijan Treeniohjelma is structured around 5 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Rankasijan Treeniohjelma 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
