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BoostcampPNG

Ice cream fitness

by Torben Andersen
2 athletes joined

Program Description

Bli sterk

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2025 07:48
  • Last Edited
    Feb 19, 2025 06:26
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
4
Shrug (Barbell)
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8 Reps
-
6
Chin-Up (Weighted)
3 Sets
5 Reps
-
7
Hyperextension
2 Sets
10 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
1 Set
5 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
4
Shrug (Barbell)
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8 Reps
-
6
Chin-Up (Weighted)
3 Sets
5 Reps
-
7
Hyperextension
2 Sets
10 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-