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BoostcampPNG

KÅSN

by Thomas A.
1 athletes joined

Program Description

Ideen er at du får trænet en masse ben, nummig og baglår. Samtidig er der fokus på at du får lavet styrke for overkroppen, men uden at lave træning der gør dig større, kun stærkere. !! OPMÆRKSOM PÅ: - Husk at læse RPE’erne, ellers går du kold i det. - Øg vægt på løft med 2,5-5kg om ugen.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jan 14, 2026 10:24
  • Last Edited
    Jan 14, 2026 06:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Hamstrings
13.6%
Quadriceps
10.8%
Upper Back
7.7%
Lats
7%
Front Delts
6.3%
Biceps
6.3%
Triceps
5.6%
Abs
5.4%
Adductors
4.7%
Middle Delts
4.2%
Abductors
3.5%
Lower Back
3.5%
Chest
2.8%
Rear Delts
2.1%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
60%
4
Leg Press
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
75%
2
Pull-Up (Weighted)
4
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Hip Thrust (Barbell)
3
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Squat (Smith Machine)
3
8-12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
75%
2
Pull-Up (Bodyweight)
5
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Close Grip)
3 Sets
5 Reps
75%
2
Pull-Up (Weighted)
4 Sets
5 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
15-20 Reps
@8
6
Hip Abductor (Machine)
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
5 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
15-20 Reps
@8
6
Hip Abductor (Machine)
3 Sets
15-20 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
60%
4
Leg Press
3 Sets
12 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Hip Thrust (Barbell)
3 Sets
5 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4
Squat (Smith Machine)
3 Sets
8-12 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7