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styrkeprogram Stålhallen

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Program Description

Bli Trygg på grunnleggende styrkeøvelser.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 12, 2024 10:12
  • Last Edited
    Sep 18, 2024 03:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Deadbug
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Ring Push Up
3
6-10 reps
RPE 8
4
Glute Kickback (Cable)
3
10-15 reps
RPE 8
5
Ring Row
3
6-10 reps
RPE 8
6
Sit Up
3
12-15 reps
RPE 8
7
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Nautilus Glute Drive Maskin
3
10-15 reps
RPE 8
4
Seated Row (Machine)
3
6-10 reps
RPE 8
5
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
6
Lat Pulldown
3
6-12 reps
RPE 8
7
Lying Leg Raise
3
10-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Nautilus Glute Drive Maskin
3 Sets
10-15 Reps
@8
4
Seated Row (Machine)
3 Sets
6-10 Reps
@8
5
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
6
Lat Pulldown
3 Sets
6-12 Reps
@8
7
Deadbug
3 Sets
10-20 Reps
@9
Day 2
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Ring Push Up
3 Sets
6-10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10-15 Reps
@8
5
Ring Row
3 Sets
6-10 Reps
@8
6
Sit Up
3 Sets
12-15 Reps
@8
7
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Nautilus Glute Drive Maskin
3 Sets
10-15 Reps
@8
4
Seated Row (Machine)
3 Sets
6-10 Reps
@8
5
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
6
Lat Pulldown
3 Sets
6-12 Reps
@8
7
Lying Leg Raise
3 Sets
10-20 Reps
@9