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by Ronja F.
1 athletes joined

Program Description

Bli sterk

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 15, 2024 08:09
  • Last Edited
    Oct 16, 2024 01:53
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Decline Crunch
3 Sets
10 Reps
-
2
Lying Leg Raise
3 Sets
10 Reps
-
3
Sit Up
3 Sets
10 Reps
-
4
Hip Thrust (Machine)
3 Sets
10 Reps
-
5
Back Extension (Weighted)
3 Sets
10 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Pull Through (Cable)
3 Sets
10 Reps
-
5
Hamstring Curl
3 Sets
10 Reps
-
6
Step-Up (Weighted)
3 Sets
10 Reps
-
Day 3
1
Upright Row (Barbell)
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Chin-Up (Assisted)
3 Sets
10 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Chest Fly (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 4
1
Hip Adductor (Machine)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Bent Over Row (Barbell)
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
6
Kettlebell Swing
3 Sets
10 Reps
-