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Stålhallen 2025

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3 athletes joined

Program Description

Økt styrke

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 25, 2024 03:10
  • Last Edited
    Jun 18, 2025 12:27

Summary

**Stålhallen 2025** is a focused 5-week program designed for those looking to build strength and muscle with just two sessions per week. Each workout incorporates a variety of exercises, including Smith Machine squats and Romanian deadlifts, ensuring a comprehensive approach to leg and back development. With a mix of compound and isolation movements, you'll challenge your muscles and enhance your overall fitness. Get ready to elevate your training and achieve your strength goals with this efficient and effective program!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Upper Back
10%
Lats
10%
Quadriceps
9.4%
Middle Delts
8.8%
Hamstrings
8.2%
Biceps
7.6%
Front Delts
7.6%
Triceps
6.5%
Lower Back
5.3%
Chest
4.7%
Rear Delts
3.5%
Abs
2.4%
Adductors
1.2%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10-15 Reps
@7
5
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
6
Single Arm Iso Row
3 Sets
10 Reps
@7
7
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
8A
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
9
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
10
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
Day 2
1
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@8
2
Back Extension
3 Sets
8-10 Reps
@8
3
Standing Pullover (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
4
Underhand Lat Pulldown
3 Sets
8 Reps
@8
5
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
One Arm Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10