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Marco 45min

by Mikkel Marco

Program Description

Effektivt men hurtigt træningspas

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 07, 2025 03:41
  • Last Edited
    Aug 07, 2025 03:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 8
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Concentration Curl
3
10-12 reps
RPE 10
5A
Chest Fly (Cable)
3
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
RPE 8
1B
Standing Calf Raise
3
15 reps
RPE 10
2
Walking Lunge
3
15 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
1km Row
1 Set
5 mins
@8
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@9
4A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Concentration Curl
3 Sets
10-12 Reps
@10
5A
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 2
1A
Deadlift (Barbell)
3 Sets
10 Reps
@8
1B
Standing Calf Raise
3 Sets
15 Reps
@10
2
Walking Lunge
3 Sets
15 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Leg Curl
3 Sets
12 Reps
@10
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10