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Styrkeprogram

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Program Description

Styrke

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 09, 2024 12:03
  • Last Edited
    Jun 18, 2025 12:46

Summary

Unlock your strength potential with the Styrkeprogram, a comprehensive 5-week training plan designed for serious lifters. Committing just three days a week, you’ll engage in a variety of targeted exercises, including the Leg Press, Weighted Pull-Ups, and Barbell Bench Press, all aimed at building muscle and enhancing overall strength. Each session is structured to maximize intensity and efficiency, ensuring you push your limits while allowing for optimal recovery. Step up your game and transform your physique with this expertly crafted program!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Biceps
11.3%
Lats
9.9%
Hamstrings
9.5%
Chest
9%
Triceps
8.6%
Quadriceps
7.2%
Front Delts
6.8%
Glutes
6.8%
Lower Back
6.3%
Middle Delts
4.5%
Rear Delts
3.2%
Calves
2.3%
Forearms
1.4%
Abs
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 5 Weeks
Day 3
1
Leg Press
3 Sets
8-12 Reps
-
2
Back Extension (Weighted)
3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Single Arm Iso Row
3 Sets
8-12 Reps
-
6
Lying Leg Curl
3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1
Leg Press
3 Sets
8-12 Reps
-
2
Back Extension (Weighted)
3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Single Arm Iso Row
3 Sets
8-12 Reps
-
6
Lying Leg Curl
3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Chest Fly (Machine)
3 Sets
8-14 Reps
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
7
Hammer Curl
3 Sets
6-10 Reps
-
8
Standing Calf Raise
3 Sets
8-15 Reps
-