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Jakobs anabole oppskrift

by Jakob J.
2 athletes joined

Program Description

**Jakobs Anabole Oppskrift** is a meticulously crafted 6-week program designed to elevate your strength and muscle-building potential. With 30 training sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, including cable lateral raises, incline bench presses, and Romanian deadlifts. Each workout is structured to maximize hypertrophy and enhance your lifting technique, ensuring you progress steadily towards your fitness goals. Get ready to push your limits and transform your physique with this comprehensive plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 07, 2025 05:40
  • Last Edited
    Aug 12, 2025 12:15

Summary

Unlock your potential with "Jakobs anabole oppskrift," a comprehensive 6-week program designed for serious lifters. Train five days a week with a mix of compound and isolation exercises, focusing on hypertrophy to build muscle and strength. Each workout targets specific muscle groups, ensuring balanced development while keeping your sessions efficient and effective. Equip yourself with the tools and techniques to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Biceps
10.4%
Hamstrings
9.7%
Quadriceps
9.7%
Middle Delts
9.3%
Front Delts
8.8%
Chest
6.9%
Upper Back
6.9%
Abs
6.5%
Lats
6.3%
Glutes
5.1%
Rear Delts
3.7%
Adductors
1.9%
Lower Back
1.9%
Forearms
1.2%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Lat Pulldown
2
6 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Lat Pulldown
2
6 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Lat Pulldown
2
6 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Lat Pulldown
2
6 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Lat Pulldown
2
6 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Lat Pulldown
2
6 reps
RPE 10
5
Bent Over Row (Barbell)
1
8 reps
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
5
Lat Pulldown
1
8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
7
Bayesian Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
5
Lat Pulldown
1
8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
7
Bayesian Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
5
Lat Pulldown
1
8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
7
Bayesian Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
5
Lat Pulldown
1
8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
7
Bayesian Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
5
Lat Pulldown
1
8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
7
Bayesian Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
1
8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
5
Lat Pulldown
1
8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
7
Bayesian Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8 reps
RPE 10
2
Squat (Smith Machine)
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Cable Crunch
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
6
Katana Extension
1
10 reps
RPE 10
7
Hammer Curl (Cable)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
6
Katana Extension
1
10 reps
RPE 10
7
Hammer Curl (Cable)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
6
Katana Extension
1
10 reps
RPE 10
7
Hammer Curl (Cable)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
6
Katana Extension
1
10 reps
RPE 10
7
Hammer Curl (Cable)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
6
Katana Extension
1
10 reps
RPE 10
7
Hammer Curl (Cable)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Reverse Pec Deck
2
8 reps
RPE 10
4
Overhead Extension (EZ Bar)
2
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
6
Katana Extension
1
10 reps
RPE 10
7
Hammer Curl (Cable)
1
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lateral Raise (Cable)
2 Sets
8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
1 Set
8 Reps
@10
4
Lat Pulldown
2 Sets
6 Reps
@10
5
Bent Over Row (Barbell)
1 Set
8 Reps
@10
6
Tricep Extension (Cable)
2 Sets
8 Reps
@10
7
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@10
Day 2
1
Seated Hamstring Curl
2 Sets
8 Reps
@10
2
Squat (Smith Machine)
2 Sets
6 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Cable Crunch
2 Sets
10 Reps
@10
Day 3
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
1 Set
8 Reps
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@10
@10
5
Lat Pulldown
1 Set
8 Reps
@10
6
Overhead Extension (EZ Bar)
2 Sets
8 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8 Reps
10 Reps
@10
@10
Day 4
1
Seated Hamstring Curl
2 Sets
8 Reps
@10
2
Squat (Smith Machine)
2 Sets
6 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Cable Crunch
2 Sets
10 Reps
@10
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
@10
@10
2
Lateral Raise (Cable)
2 Sets
8 Reps
@10
3
Reverse Pec Deck
2 Sets
8 Reps
@10
4
Overhead Extension (EZ Bar)
2 Sets
8 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@10
6
Katana Extension
1 Set
10 Reps
@10
7
Hammer Curl (Cable)
1 Set
8 Reps
@10