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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Triceps
11%
Chest
9.9%
Front Delts
9.6%
Quadriceps
9.2%
Lats
8.1%
Middle Delts
7.3%
Biceps
6.7%
Hamstrings
6.6%
Glutes
6.2%
Rear Delts
2.9%
Lower Back
2.8%
Calves
2.8%
Abs
2.2%
Adductors
1.5%
Forearms
0.6%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
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