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Asiakkaan Ohjelma 1

by Rankaisija
2 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 07, 2025 10:55
  • Last Edited
    Nov 07, 2025 11:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
10.8%
Chest
10.8%
Biceps
10.5%
Lats
10.2%
Middle Delts
9.1%
Upper Back
8.6%
Quadriceps
7.5%
Hamstrings
5.4%
Calves
5.4%
Glutes
2.7%
Rear Delts
1.6%
Forearms
1.3%
Lower Back
1.1%
Abs
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
6
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
6
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
6
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Lateral Raise (Machine)
2
8-12 reps
RPE 8
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
6
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Leg Extension
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Leg Extension
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Leg Extension
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Leg Extension
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Extension (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Extension (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Extension (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Extension (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Tricep Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Calf Raise (Leg Press)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Tricep Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Calf Raise (Leg Press)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Tricep Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Calf Raise (Leg Press)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Lateral Raise (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Tricep Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Calf Raise (Leg Press)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
@8
5
Preacher Curl (Dumbbell)
1 Set
8 Reps
@10
6
Hammer Curl (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
2
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Calf Raise (Leg Press)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Chest Fly (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Overhead Extension (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
6
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Bench Press (Paused)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
2
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@9
6
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
7
Tricep Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
Calf Raise (Leg Press)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9