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Idas gravidtrening

by Ida Helene J.

Program Description

Embark on a transformative 5-week journey with "Idas gravidtrening," designed specifically for intermediate lifters looking to enhance their strength and sculpt their physique. With 15 sessions packed into just over a month, this program focuses on athleticism, powerbuilding, and muscle sculpting, utilizing a full gym setup. Each 90-minute workout combines essential lifts like Romanian deadlifts and Bulgarian split squats with targeted accessory exercises to build strength and endurance. Get ready to push your limits and achieve your fitness goals with a structured, effective approach!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 05, 2026 05:22
  • Last Edited
    Mar 05, 2026 05:36
Muscle Engagement
Front
Back
MuscleSet
Glutes
19%
Hamstrings
15.1%
Quadriceps
13.5%
Upper Back
12.7%
Abs
10.3%
Lats
10.3%
Lower Back
5.2%
Biceps
5.2%
Forearms
2.4%
Middle Delts
2.4%
Adductors
1.6%
Front Delts
1.2%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
10 reps
RPE 7
4
Glute Kickback
4
12 reps
RPE 7
5
Bird Dog
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
10 reps
RPE 7
4
Glute Kickback
4
12 reps
RPE 7
5
Bird Dog
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
10 reps
RPE 7
4
Glute Kickback
4
12 reps
RPE 7
5
Bird Dog
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
10 reps
RPE 7
4
Glute Kickback
4
12 reps
RPE 7
5
Bird Dog
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
3
Pull Through (Cable)
3
10 reps
RPE 7
4
Glute Kickback
4
12 reps
RPE 7
5
Bird Dog
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Chest Supported Row (Machine)
5
10 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Pallof Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Chest Supported Row (Machine)
5
10 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Pallof Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Chest Supported Row (Machine)
5
10 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Pallof Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Chest Supported Row (Machine)
5
10 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Pallof Press
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Chest Supported Row (Machine)
5
10 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Pallof Press
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
10 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Lying Side Lateral Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
10 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Lying Side Lateral Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
10 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Lying Side Lateral Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
10 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Lying Side Lateral Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
10 reps
RPE 7
2
Step-Up (Weighted)
3
8 reps
RPE 7
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Lying Side Lateral Raise
3
15 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@7
3
Pull Through (Cable)
3 Sets
10 Reps
@7
4
Glute Kickback
4 Sets
12 Reps
@7
5
Bird Dog
3 Sets
10 Reps
@7
Day 2
1
Lat Pulldown
5 Sets
8 Reps
@7
2
Chest Supported Row (Machine)
5 Sets
10 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Single Arm Row (Cable)
3 Sets
12 Reps
@7
5
Pallof Press
3 Sets
10 Reps
@7
Day 3
1
Safety Bar Squat
4 Sets
10 Reps
@7
2
Step-Up (Weighted)
3 Sets
8 Reps
@7
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7
4
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
5
Lying Side Lateral Raise
3 Sets
15 Reps
@7