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Styrkeprogram

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Program Description

Styrke

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 09, 2024 12:03
  • Last Edited
    Jan 28, 2025 03:56
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START THE PROGRAM
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
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-14 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Standing Calf Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Back Extension (Weighted)
3
8-10 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
8-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 5 Weeks
Day 3
1
Leg Press
3 Sets
8-12 Reps
-
2
Back Extension (Weighted)
3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Single Arm Iso Row
3 Sets
8-12 Reps
-
6
Lying Leg Curl
3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1
Leg Press
3 Sets
8-12 Reps
-
2
Back Extension (Weighted)
3 Sets
8-10 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Single Arm Iso Row
3 Sets
8-12 Reps
-
6
Lying Leg Curl
3 Sets
10-12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Chest Fly (Machine)
3 Sets
8-14 Reps
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
7
Hammer Curl
3 Sets
6-10 Reps
-
8
Standing Calf Raise
3 Sets
8-15 Reps
-