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Trænings programmet

by William B.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2025 05:41
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unleash your strength with "Trænings programmet," a dynamic 1-week workout plan designed for those ready to elevate their fitness game. Committing to five days of intense training, you'll tackle a variety of exercises including barbell squats, Romanian deadlifts, and core-focused movements like planks and bicycle crunches. This program targets key muscle groups, ensuring a balanced approach to building strength and endurance. Perfect for gym-goers looking to maximize their results in a short time, this plan will push your limits and transform your physique. Get ready to sweat and see the gains!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
12.2%
Chest
10.2%
Abs
10.1%
Front Delts
8.8%
Middle Delts
6.8%
Glutes
6.4%
Quadriceps
5.8%
Upper Back
5.6%
Lower Back
5.5%
Hamstrings
5.2%
Lats
4.9%
Forearms
2%
Rear Delts
1.6%
Calves
1.5%
Adductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
4
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
3
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
Incline Bench Press (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
-
2
Lat Pulldown
4
-
3
Incline Curl (Dumbbell)
3
-
4
Bent Over Row (Dumbbell)
1
-
5
Hammer Curl (Cable)
3
-
6
Deadlift (Barbell)
3
-
7
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
6
Decline Sit Up (Weighted)
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Plank
3
-
9
Bicycle Crunch
3
-
10
Russian Twist (Dumbbell)
3
-
11
Mountain Climber
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Lateral Raise (Cable)
1
-
6
Close Grip Bench Press (Smith Machine)
1
-
7
Incline Bench Press (Dumbbell)
3
-
8
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
-
2
Lat Pulldown
4
-
3
Incline Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
-
5
Bent Over Row (Dumbbell)
1
-
6
Deadlift (Barbell)
3
-
7
Back Extension (Weighted)
3
-
Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Decline Sit Up (Weighted)
3 Sets
-
7
Leg Raise (Captain's Chair)
3 Sets
-
8
Plank
3 Sets
-
9
Bicycle Crunch
3 Sets
-
10
Russian Twist (Dumbbell)
3 Sets
-
11
Mountain Climber
3 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Close Grip Bench Press (Smith Machine)
1 Set
-
7
Incline Bench Press (Dumbbell)
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
9
Face Pull
3 Sets
-
Day 2
1
Preacher Curl (EZ Bar)
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-
4
Bent Over Row (Dumbbell)
1 Set
-
5
Hammer Curl (Cable)
3 Sets
-
6
Deadlift (Barbell)
3 Sets
-
7
Back Extension (Weighted)
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Lateral Raise (Cable)
1 Set
-
6
Close Grip Bench Press (Smith Machine)
1 Set
-
7
Incline Bench Press (Dumbbell)
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
Day 5
1
Preacher Curl (EZ Bar)
4 Sets
-
2
Lat Pulldown
4 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-
4
Hammer Curl (Cable)
3 Sets
-
5
Bent Over Row (Dumbbell)
1 Set
-
6
Deadlift (Barbell)
3 Sets
-
7
Back Extension (Weighted)
3 Sets
-