Trænings programmet

by William B.

1 athletes joined

Program Description

.

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jan 13, 2025 05:41
Last Edited
Feb 16, 2025 11:38

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

-

2

Seated Shoulder Press (Dumbbell)

4

-

3

Tricep Pushdown (Cable)

3

-

4

Chest Fly (Cable)

3

-

5

Lateral Raise (Cable)

3

-

6

Close Grip Bench Press (Smith Machine)

1

-

7

Incline Bench Press (Dumbbell)

3

-

8

Overhead Tricep Extension (Cable)

3

-

9

Face Pull

3

-

Day 2

1

Preacher Curl (EZ Bar)

4

-

2

Lat Pulldown

4

-

3

Incline Curl (Dumbbell)

3

-

4

Bent Over Row (Dumbbell)

1

-

5

Hammer Curl (Cable)

3

-

6

Deadlift (Barbell)

3

-

7

Back Extension (Weighted)

3

-

Day 3

1

Squat (Barbell)

3

-

2

Romanian Deadlift (Barbell)

3

-

3

Leg Extension

3

-

4

Seated Hamstring Curl

3

-

5

Standing Calf Raise

3

-

6

Decline Sit Up (Weighted)

3

-

7

Leg Raise (Captain's Chair)

3

-

8

Plank

3

-

9

Bicycle Crunch

3

-

10

Russian Twist (Dumbbell)

3

-

11

Mountain Climber

3

-

Day 4

1

Bench Press (Barbell)

3

-

2

Seated Shoulder Press (Dumbbell)

3

-

3

Tricep Pushdown (Cable)

3

-

4

Chest Fly (Cable)

3

-

5

Lateral Raise (Cable)

1

-

6

Close Grip Bench Press (Smith Machine)

1

-

7

Incline Bench Press (Dumbbell)

3

-

8

Overhead Tricep Extension (Cable)

3

-

Day 5

1

Preacher Curl (EZ Bar)

4

-

2

Lat Pulldown

4

-

3

Incline Curl (Dumbbell)

3

-

4

Hammer Curl (Cable)

3

-

5

Bent Over Row (Dumbbell)

1

-

6

Deadlift (Barbell)

3

-

7

Back Extension (Weighted)

3

-

Day 3

1

Squat (Barbell)

3 Sets

-

2

Romanian Deadlift (Barbell)

3 Sets

-

3

Leg Extension

3 Sets

-

4

Seated Hamstring Curl

3 Sets

-

5

Standing Calf Raise

3 Sets

-

6

Decline Sit Up (Weighted)

3 Sets

-

7

Leg Raise (Captain's Chair)

3 Sets

-

8

Plank

3 Sets

-

9

Bicycle Crunch

3 Sets

-

10

Russian Twist (Dumbbell)

3 Sets

-

11

Mountain Climber

3 Sets

-

Day 1

1

Bench Press (Barbell)

3 Sets

-

2

Seated Shoulder Press (Dumbbell)

4 Sets

-

3

Tricep Pushdown (Cable)

3 Sets

-

4

Chest Fly (Cable)

3 Sets

-

5

Lateral Raise (Cable)

3 Sets

-

6

Close Grip Bench Press (Smith Machine)

1 Set

-

7

Incline Bench Press (Dumbbell)

3 Sets

-

8

Overhead Tricep Extension (Cable)

3 Sets

-

9

Face Pull

3 Sets

-

Day 2

1

Preacher Curl (EZ Bar)

4 Sets

-

2

Lat Pulldown

4 Sets

-

3

Incline Curl (Dumbbell)

3 Sets

-

4

Bent Over Row (Dumbbell)

1 Set

-

5

Hammer Curl (Cable)

3 Sets

-

6

Deadlift (Barbell)

3 Sets

-

7

Back Extension (Weighted)

3 Sets

-

Day 4

1

Bench Press (Barbell)

3 Sets

-

2

Seated Shoulder Press (Dumbbell)

3 Sets

-

3

Tricep Pushdown (Cable)

3 Sets

-

4

Chest Fly (Cable)

3 Sets

-

5

Lateral Raise (Cable)

1 Set

-

6

Close Grip Bench Press (Smith Machine)

1 Set

-

7

Incline Bench Press (Dumbbell)

3 Sets

-

8

Overhead Tricep Extension (Cable)

3 Sets

-

Day 5

1

Preacher Curl (EZ Bar)

4 Sets

-

2

Lat Pulldown

4 Sets

-

3

Incline Curl (Dumbbell)

3 Sets

-

4

Hammer Curl (Cable)

3 Sets

-

5

Bent Over Row (Dumbbell)

1 Set

-

6

Deadlift (Barbell)

3 Sets

-

7

Back Extension (Weighted)

3 Sets

-