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Stålhallen 2025

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Program Description

Økt styrke

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 25, 2024 03:10
  • Last Edited
    Feb 07, 2025 02:58
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 7
5
Wide Grip Lat Pulldown
3
10 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 7
7
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
8A
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 8
2
Back Extension
3
8-10 reps
RPE 8
3
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Underhand Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10-15 Reps
@7
5
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
6
Single Arm Iso Row
3 Sets
10 Reps
@7
7
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
8A
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
9
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
10
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
Day 2
1
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@8
2
Back Extension
3 Sets
8-10 Reps
@8
3
Standing Pullover (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
4
Underhand Lat Pulldown
3 Sets
8 Reps
@8
5
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
One Arm Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10