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BoostcampPNG

Johanna startup

by lasse elsbak
1 athletes joined

Program Description

Beginner full body

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 01:34
  • Last Edited
    Jun 16, 2024 05:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Calf Raise (Leg Press)
2
10 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Cable Crunch
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Dumbbell Row
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Cable)
1
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Leg Press
3 Sets
8 Reps
@7
2
Calf Raise (Leg Press)
2 Sets
10 Reps
@7
3
Bench Press (Barbell)
3 Sets
6 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Cable Crunch
2 Sets
8 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Dumbbell Row
3 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
5
Bicep Curl (Cable)
1 Set
12 Reps
@7