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BoostcampPNG

K Å S N

by Thomas A.
1 athletes joined

Program Description

Ideen er at du får trænet en masse ben, nummi og baglår. Samtidig er der fokus på at du får lavet styrke for overkroppen, men uden at lave træning der gør dig større, mest bare stærkere 😇 !! OPMÆRKSOM PÅ: - Husk at læse RPE’erne, ellers går du kold i det. - Øg vægt på løft med 2,5-5kg om ugen. - De løft som opgøres i %, stiger med 2% om ugen (bliver vildt i sjette uge)

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 25, 2026 07:52
  • Last Edited
    Jan 26, 2026 05:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Glutes
12%
Hamstrings
11%
Quadriceps
9.6%
Lats
9.6%
Biceps
8.3%
Triceps
5.7%
Front Delts
5.5%
Abs
5.1%
Adductors
4.2%
Chest
4.2%
Middle Delts
3.2%
Lower Back
2.7%
Abductors
2.7%
Forearms
2.5%
Rear Delts
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
60%
4
Leg Press
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
12 reps
12 reps
62%
65%
4
Leg Press
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
79%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
64%
4
Leg Press
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
81%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
66%
4
Leg Press
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
83%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
68%
4
Leg Press
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
70%
4
Leg Press
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
75%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
70%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
77%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
72%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
79%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
74%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
81%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
76%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
83%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
78%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
80%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Hip Thrust (Barbell)
3
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Squat (Smith Machine)
3
8-12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
77%
2
Hip Thrust (Barbell)
3
5 reps
82%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Squat (Smith Machine)
3
8-12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
79%
2
Hip Thrust (Barbell)
3
5 reps
84%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Squat (Smith Machine)
3
8-12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
81%
2
Hip Thrust (Barbell)
3
5 reps
86%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Squat (Smith Machine)
3
8-12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
83%
2
Hip Thrust (Barbell)
3
5 reps
88%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Squat (Smith Machine)
3
8-12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
85%
2
Hip Thrust (Barbell)
3
5 reps
90%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
4
Squat (Smith Machine)
3
8-12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
75%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
70%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
77%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
72%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
79%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
74%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
81%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
76%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
83%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
78%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
85%
2
Pull-Up (Bodyweight)
5
6-9 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
80%
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 8
7
Hip Abductor (Machine)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
15 reps
RPE 8
2
Skull Crusher (Bodyweight)
4
12-15 reps
RPE 9
3
Ab Wheel
3
30 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
5B
Pec Fly (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
15 reps
RPE 8
2
Skull Crusher (Bodyweight)
4
12-15 reps
RPE 9
3
Ab Wheel
3
30 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
5B
Pec Fly (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
15 reps
RPE 8
2
Skull Crusher (Bodyweight)
4
12-15 reps
RPE 9
3
Ab Wheel
3
30 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
5B
Pec Fly (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
15 reps
RPE 8
2
Skull Crusher (Bodyweight)
4
12-15 reps
RPE 9
3
Ab Wheel
3
30 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
5B
Pec Fly (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
15 reps
RPE 8
2
Skull Crusher (Bodyweight)
4
12-15 reps
RPE 9
3
Ab Wheel
3
30 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
5B
Pec Fly (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
15 reps
RPE 8
2
Skull Crusher (Bodyweight)
4
12-15 reps
RPE 9
3
Ab Wheel
3
30 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
5B
Pec Fly (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
60%
4
Leg Press
3 Sets
12 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Hip Thrust (Barbell)
3 Sets
5 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4
Squat (Smith Machine)
3 Sets
8-12 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Close Grip)
3 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
5 Sets
6-9 Reps
@7
3
Military Press (Barbell)
3 Sets
6 Reps
70%
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lat Pulldown
4 Sets
10 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15-20 Reps
@8
7
Hip Abductor (Machine)
3 Sets
15-20 Reps
@8
Day 4
1
Military Press (Barbell)
3 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
5 Sets
6-9 Reps
@7
3
Bench Press (Close Grip)
3 Sets
6 Reps
70%
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lat Pulldown
4 Sets
10 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15-20 Reps
@8
7
Hip Abductor (Machine)
3 Sets
15-20 Reps
@8
Day 5
1
Lunge (Dumbbell)
4 Sets
15 Reps
@8
2
Skull Crusher (Bodyweight)
4 Sets
12-15 Reps
@9
3
Ab Wheel
3 Sets
30 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
5A
Hammer Curl (Dumbbell)
4 Sets
12 Reps
@8
5B
Pec Fly (Dumbbell)
4 Sets
12 Reps
@8