logo
BoostcampPNG

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!
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
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
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
-