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BoostcampPNG

Yksjakoinen ohjelma laitteilla 2 treeniä viikossa.

by Roobelo
4 athletes joined

Program Description

Aloitus. Muista lämmittely alussa. 10 min juoksumattoa/vastaavaa pieni hiki pintaan. Lopetus venyttelyihin

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 09, 2024 08:11
  • Last Edited
    Sep 18, 2024 06:53
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Chest Press (Machine)
3
10 reps
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
5
Hip Adductor (Machine)
3
10 reps
6
Bicep Curl (Cable)
3
12 reps
7
Reverse Pec Deck
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
2
Leg Extension
3
12 reps
3
Seated Row (Cable)
3
10 reps
4
Pec Deck (Machine)
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Seated Calf Raise
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
10 Reps
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
5
Hip Adductor (Machine)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Reverse Pec Deck
3 Sets
12 Reps
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps