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BoostcampPNG

BASE 2

by PT Truls
7 athletes joined

Program Description

Programmet passer for deg som vil lære å trene strukturert, bygge en sterkere kropp og forbedre generell helse. 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

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 02:26
  • Last Edited
    Feb 09, 2026 06:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10%
Glutes
10%
Front Delts
9.8%
Triceps
9.1%
Upper Back
9%
Hamstrings
8.5%
Lats
7%
Chest
6.1%
Middle Delts
5.7%
Biceps
5.2%
Lower Back
5%
Forearms
3.5%
Abs
3.5%
Adductors
3%
Rear Delts
2.7%
Other
2%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Bicep Curl (Dumbbell)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Tricep Pushdown (Cable)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Bicep Curl (Dumbbell)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Tricep Pushdown (Cable)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Bicep Curl (Dumbbell)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Tricep Pushdown (Cable)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Bicep Curl (Dumbbell)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
2
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Sled Push & Pull
1
1
1
1 mins
1 mins
1 mins
RPE 5
RPE 8
RPE 9
4
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
5
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
6
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7A
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
-
-
7B
Tricep Pushdown (Cable)
1
2
10-12 reps
6-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Trap Bar Deadlift
3
8-10 reps
-
3
Goblet Squat
1
2
10-15 reps
8-10 reps
-
-
4
Lat Pulldown
1
2
10-12 reps
6-10 reps
-
-
5
Incline Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
6
Bicep Curl (Dumbbell)
1
2
10-12 reps
6-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
6
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
8
Single Arm Row (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Reverse Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
-
-
8
Rear Delt Fly (Machine)
1
2
15-20 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
6
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
8
Single Arm Row (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Reverse Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
-
-
8
Rear Delt Fly (Machine)
1
2
15-20 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
6
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
8
Single Arm Row (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Reverse Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
-
-
8
Rear Delt Fly (Machine)
1
2
15-20 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
6
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
7
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
8
Single Arm Row (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Reverse Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Farmer's Walk (Weighted)
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 5
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
7
Chest Fly (Machine)
1
2
10-15 reps
8-10 reps
-
-
8
Rear Delt Fly (Machine)
1
2
15-20 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
-
2
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
-
-
3
Lunge (Dumbbell)
1
2
10-16 reps
6-12 reps
-
-
4
Bench Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
5
Lat Pulldown (Close Grip)
1
2
10-12 reps
6-10 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
6-10 reps
-
-
Week 1
1 / 9 Weeks
Day 1
1
1km Row
1 Set
-
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
3
Sled Push & Pull
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@5
@8
@9
4
Goblet Squat
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
-
-
-
7A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
-
-
-
7B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 2
1
1km Row
1 Set
-
2
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-16 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@5
@8
@9
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
-
-
-
8
Single Arm Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-