logo
BoostcampPNG

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 18, 2025 11:33

Summary

Embark on a transformative 4-week journey with this comprehensive 5-day workout program, designed to build strength and enhance muscle definition. Each session focuses on targeted upper and lower body exercises, utilizing a mix of machines and free weights to maximize your gains. From powerful deadlifts to precise cable curls, this program ensures progression through varied rep ranges and intensities, keeping your workouts both challenging and effective. Get ready to push your limits and achieve your fitness goals!
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
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