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Rankasijan Treeniohjelma

by ahven

Program Description

Rankaisu

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2025 01:04
  • Last Edited
    Feb 05, 2025 02:24
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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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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
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Seated Overhead Extension (EZ Bar)
2
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Lateral Raise (Machine)
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Seated Overhead Extension (EZ Bar)
2
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Lateral Raise (Machine)
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Seated Overhead Extension (EZ Bar)
2
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Lateral Raise (Machine)
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Seated Overhead Extension (EZ Bar)
2
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Lateral Raise (Machine)
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Seated Overhead Extension (EZ Bar)
2
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Lateral Raise (Machine)
1
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 8
4
Seated Overhead Extension (EZ Bar)
2
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 9.5
6
Lateral Raise (Machine)
1
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
4
Kelso Shrug
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
4
Kelso Shrug
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
4
Kelso Shrug
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
4
Kelso Shrug
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
4
Kelso Shrug
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
4
Kelso Shrug
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
2
15-20 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
2
15-20 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
2
15-20 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
2
15-20 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
2
15-20 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
2
15-20 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
2
Shoulder Press (Machine)
3 Sets
6 Reps
@9
3
Pec Deck (Machine)
2 Sets
8 Reps
@8
4
Seated Overhead Extension (EZ Bar)
2 Sets
8 Reps
@8
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@9.5
6
Lateral Raise (Machine)
1 Set
AMRAP
@8.5
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
15-20 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
5
Bayesian Curl
2 Sets
15-20 Reps
@8
6
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Standing Calf Raise
3 Sets
15-20 Reps
@8
4
Abs Crunch (Machine)
2 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8
3
Chest Press (Machine)
2 Sets
1 Set
3-6 Reps
3-6 Reps
@8
@9
4
Kelso Shrug
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7
@8.5
Day 5
1
Seated Military Press (Smith Machine)
3 Sets
6-8 Reps
@8
2
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@9
5
Hammer Curl (Cable)
2 Sets
15-20 Reps
@8
6
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
@10