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Lukas skema

by Kristian A.
1 athletes joined

Program Description

Stor stærk mand

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 11:34
  • Last Edited
    Apr 23, 2025 09:18
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ON THE BOOSTCAMP APP FOR FREE
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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
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@9
3
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
Day 3
1
Leg Press
4 Sets
8-12 Reps
@9
2
Leg Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Standing Calf Raise
3 Sets
10-15 Reps
@9