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styrkeprogram Stålhallen

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Program Description

Bli Trygg på grunnleggende styrkeøvelser.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 12, 2024 10:12
  • Last Edited
    Jun 18, 2025 09:26

Summary

Unlock your strength potential with the **Stålhallen Strength Program**, a comprehensive 4-week plan designed for serious lifters. Committing to three days a week, you'll engage in a variety of compound and isolation movements, including barbell squats, Romanian deadlifts, and machine exercises to sculpt your entire body. Each session is crafted to challenge your limits and promote muscle growth, ensuring you build strength and endurance effectively. Equip yourself with the full gym setup and prepare to elevate your training to new heights!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Nautilus Glute Drive Maskin
3 Sets
10-15 Reps
@8
4
Seated Row (Machine)
3 Sets
6-10 Reps
@8
5
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
6
Lat Pulldown
3 Sets
6-12 Reps
@8
7
Deadbug
3 Sets
10-20 Reps
@9
Day 2
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Ring Push Up
3 Sets
6-10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10-15 Reps
@8
5
Ring Row
3 Sets
6-10 Reps
@8
6
Sit Up
3 Sets
12-15 Reps
@8
7
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Nautilus Glute Drive Maskin
3 Sets
10-15 Reps
@8
4
Seated Row (Machine)
3 Sets
6-10 Reps
@8
5
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
6
Lat Pulldown
3 Sets
6-12 Reps
@8
7
Lying Leg Raise
3 Sets
10-20 Reps
@9