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BoostcampPNG

Hedda’s Treningsprogram

by Truls B.
6 athletes joined

Program Description

Det er viktig å ha progresjon på vekt, og ikke bruke samme vekt hvis du tok alle repetisjonene like enkelt på alle sett. Da er det på tide å bevege seg opp i vekt, og starte på nytt. Du kan øke med 2,5-5 kg på store løft, som hip thrust og squat, og 1,25-2,5 kg på løft som skulderpress, benkpress og roing. Hviledager er noe av det viktigste, du må ha minst 1-2 hviledager mellom hver økt, hvor du ikke utsetter kroppen for tung belastning. Hvis du føler deg utbrent, utsett økten eller ta ett mindre sett på alle øvelser.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 08, 2024 09:48
  • Last Edited
    Feb 03, 2025 06:12
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Squat (Barbell)
3
6-8 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Squat (Barbell)
3
6-8 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Squat (Barbell)
3
6-8 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Squat (Barbell)
3
6-8 reps
RPE 8
4
Military Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Barbell)
3
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
7
Abs Crunch (Machine)
2
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Leg Press (45 Degrees)
4
6-8 reps
RPE 7
3
Seated Row (Machine)
3
6-8 reps
RPE 7
4
Hip Thrust (Machine)
2
8-10 reps
RPE 7
5
Incline Chest Press (Machine)
2
8-10 reps
RPE 7
6
Back Extension (Weighted)
2
8-10 reps
RPE 7
7
Lateral Raise (Cable)
2
8-12 reps
-
8
Abs Crunch (Machine)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
4B
Face Pull
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm Row (Cable)
3
12-15 reps
RPE 8
3B
Hammer Curl (Cable)
2
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4B
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
4B
Face Pull
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm Row (Cable)
3
12-15 reps
RPE 8
3B
Hammer Curl (Cable)
2
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4B
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
4B
Face Pull
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm Row (Cable)
3
12-15 reps
RPE 8
3B
Hammer Curl (Cable)
2
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4B
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3A
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
4B
Face Pull
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Single Arm Row (Cable)
3
12-15 reps
RPE 8
3B
Hammer Curl (Cable)
2
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
4B
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Lateral Raise (Cable)
2
12-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Rear Delt Fly (Cable)
2
12-15 reps
-
5
Leg Curl
2
12-15 reps
RPE 7
6
Overhead Press (Machine)
2
8-12 reps
-
7
Hip Abductor (Machine)
2
15 reps
RPE 7
8
Abs Crunch (Machine)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Extension
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Goblet Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Elevated Front Foot Reverse Lunge (Barbell)
3
10-15 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Extension
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Goblet Squat
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Elevated Front Foot Reverse Lunge (Barbell)
3
10-15 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Extension
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Goblet Squat
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Elevated Front Foot Reverse Lunge (Barbell)
3
10-15 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Extension
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Goblet Squat
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Machine)
3
12-15 reps
RPE 8
4
Elevated Front Foot Reverse Lunge (Barbell)
3
10-15 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6
Leg Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
2
10-15 reps
RPE 8-10
Week 1
1 / 9 Weeks
Day 1
1
Pull-Up (Assisted)
2 Sets
AMRAP
@10
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Squat (Barbell)
3 Sets
6-8 Reps
@8
4
Military Press (Barbell)
3 Sets
6-8 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
6-8 Reps
@8
6
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
@8-10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
@8
3B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9
4B
Face Pull
2 Sets
12-15 Reps
@10
5A
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
5B
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@10
Day 3
1
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
3
Hip Thrust (Machine)
3 Sets
12-15 Reps
@8
4
Step-Up (Weighted)
3 Sets
8 Reps
@8
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
@9
6
Leg Extension
2 Sets
12-15 Reps
@9
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
@8-10