MASSA JA VOIMA

by ahven

3 athletes joined

5.0

(1 rating)

Program Description

Nostaa voimaa ja kasvattaa lihaa

Program Overview

Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jan 07, 2025 01:16
Last Edited
Feb 06, 2025 03:21

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4.8 Stars with 10, 000+ Ratings

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

5 reps

70%

2

Pull-Up (Bodyweight)

3

8 reps

RPE 8

3

Seated Shoulder Press (Dumbbell)

3

6 reps

RPE 8.5

4

Chest Supported Row (Machine)

3

8 reps

RPE 9

5

Seated Overhead Extension (EZ Bar)

2

12 reps

RPE 9

6

Lateral Raise (Machine)

2

20 reps

RPE 9

Day 2

1

Deadlift (Barbell)

3

5 reps

70%

2

Belt Squat

3

8 reps

RPE 8

3

Decline Crunch

2

12 reps

RPE 7-8

Day 3

1

Bench Press (Barbell)

3

3 reps

80%

2

Incline Bench Press (Dumbbell)

3

8 reps

RPE 8

3

Chest Fly (Cable)

2

12 reps

RPE 6.5

4

Tricep Pushdown (Cable)

1

1

12 reps

8 reps

RPE 8

RPE 9.5

5

One Arm Lateral Raise (Cable)

2

12 reps

RPE 7.5

Day 4

1

Seated Row (Cable)

3

8 reps

RPE 7.5

2

Pull-Up (Band)

2

8 reps

RPE 7.5

3

Lat Prayer

2

12 reps

RPE 7

4

Single Arm Rear Delt Cable Fly

2

10 reps

RPE 6.5

5

Bayesian Curl

2

15 reps

RPE 7.5

6

Hammer Curl

1

1

8 reps

8 reps

RPE 7.5

RPE 9.5

Day 4

1

Seated Row (Cable)

3 Sets

8 Reps

@7.5

2

Pull-Up (Band)

2 Sets

8 Reps

@7.5

3

Lat Prayer

2 Sets

12 Reps

@7

4

Single Arm Rear Delt Cable Fly

2 Sets

10 Reps

@6.5

5

Bayesian Curl

2 Sets

15 Reps

@7.5

6

Hammer Curl

1 Set

1 Set

8 Reps

8 Reps

@7.5

@9.5

Day 1

1

Bench Press (Barbell)

3 Sets

5 Reps

70%

2

Pull-Up (Bodyweight)

3 Sets

8 Reps

@8

3

Seated Shoulder Press (Dumbbell)

3 Sets

6 Reps

@8.5

4

Chest Supported Row (Machine)

3 Sets

8 Reps

@9

5

Seated Overhead Extension (EZ Bar)

2 Sets

12 Reps

@9

6

Lateral Raise (Machine)

2 Sets

20 Reps

@9

Day 2

1

Deadlift (Barbell)

3 Sets

5 Reps

70%

2

Belt Squat

3 Sets

8 Reps

@8

3

Decline Crunch

2 Sets

12 Reps

@7-8

Day 3

1

Bench Press (Barbell)

3 Sets

3 Reps

80%

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

@8

3

Chest Fly (Cable)

2 Sets

12 Reps

@6.5

4

Tricep Pushdown (Cable)

1 Set

1 Set

12 Reps

8 Reps

@8

@9.5

5

One Arm Lateral Raise (Cable)

2 Sets

12 Reps

@7.5

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

ahvenMan

a month ago

1 week complete

4 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Ahven