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Asiakkaan ohjelma 1kk

by Lehtinen
1 athletes joined

Program Description

Kehittää käsien lihakset tasapainoon, kehittää mastavetoa, ylläpitää penkkipunnerrus voima ja tuoda stabiliteettia olkapäille.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 07, 2025 01:11
  • Last Edited
    Jun 07, 2025 02:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6 reps
6 reps
RPE 9
RPE 10
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6 reps
6 reps
RPE 9
RPE 10
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6 reps
6 reps
RPE 9
RPE 10
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Standing Calf Raise
1
1
6 reps
6 reps
RPE 9
RPE 10
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Assisted)
2
6 reps
RPE 8
3
Face Pull
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 9
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Single Arm Pushdown
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@7
2
Hack Squat
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
3
Standing Calf Raise
1 Set
1 Set
6 Reps
6 Reps
@9
@10
4
Abs Crunch (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 3
1
Chest Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Lateral Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 4
1
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Pull-Up (Assisted)
2 Sets
6 Reps
@8
3
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Bayesian Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Hammer Curl (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
Day 5
1
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@10