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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 12, 2025 12:23

Summary

Unlock your potential with the Marco 45min program, a focused 8-week journey designed for those ready to elevate their fitness. Committing just two days a week, you'll engage in a variety of exercises that blend strength training and cardio, including bodyweight supersets and machine work, targeting all major muscle groups. With a mix of high-intensity movements and technique-driven lifts, this program will not only build muscle but also enhance your endurance. Get ready to transform your body and crush your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Upper Back
9.2%
Chest
9.2%
Hamstrings
8.3%
Lats
8.3%
Biceps
7.4%
Front Delts
7.4%
Triceps
7.4%
Abs
6.4%
Middle Delts
6.4%
Glutes
6.4%
Calves
4.6%
Lower Back
1.8%
Adductors
1.8%
Other
1.5%
Rear Delts
0.9%
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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
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