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Mads Danielsen

by Mads D.
1 athletes joined

Program Description

4-splitprogram med fokus på hypertrofi. Programmet består af push, pull, leg, arms/andet. Hver 2. Uge varierer nogle øvelser. RPE: intensitetsskala (1=lav intensitet, 10=max intensitet)

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2023 10:28
  • Last Edited
    Dec 07, 2024 12:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 8.5
5
Pec Fly (Dumbbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 9
2
Back Extension
3
10 reps
RPE 8.5
3
Pendlay Row
4
8 reps
RPE 7.5
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8.5
5
Face Pull
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9.5
4
Standing Calf Raise
3
10 reps
RPE 8.5
5
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8.5
3
Skull Crusher
4
8 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8.5
3
Skull Crusher
4
8 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8 reps
RPE 9
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Pushdown
3
8 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8 reps
RPE 9
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Pushdown
3
8 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8.5
3
Skull Crusher
4
8 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8.5
3
Skull Crusher
4
8 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8 reps
RPE 9
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Pushdown
3
8 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
8 reps
RPE 9
2
Single Arm Overhead Tricep Extension
3
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Pushdown
3
8 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
8 Reps
@8.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Dip (Bodyweight)
3 Sets
10 Reps
@8.5
4
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
@9
@8.5
5
Pec Fly (Dumbbell)
3 Sets
8 Reps
@9
Day 2
1
T-Bar Row
3 Sets
8 Reps
@9
2
Back Extension
3 Sets
10 Reps
@8.5
3
Pendlay Row
4 Sets
8 Reps
@7.5
4
Wide Grip Lat Pulldown
4 Sets
8 Reps
@8.5
5
Face Pull
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Standing Calf Raise
3 Sets
10 Reps
@8.5
5
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@9