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The Larsi System

by Pedersencoaching
1 athletes joined

Program Description

Get swole

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 07, 2025 10:19
  • Last Edited
    Feb 21, 2026 01:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Front Delts
13.3%
Chest
9.5%
Biceps
7.6%
Upper Back
7.6%
Lats
7.6%
Middle Delts
6.6%
Abs
6.2%
Quadriceps
5.7%
Hamstrings
5.7%
Rear Delts
3.8%
Glutes
3.8%
Forearms
1.9%
Adductors
1.9%
Abductors
0.9%
Lower Back
0.9%
Calves
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Pull-Up (Bodyweight)
2
-
3
Incline Bench Press (Dumbbell)
2
-
4
Chest Supported Row (Barbell)
2
-
5
Chest Fly (Cable)
2
-
6
Cable Crunch
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Rear Delt Single Arm Fly Machine
2
-
3
Lateral Raise (Dumbbell)
2
-
4
V-Handle Tricep Pushdown (Cable)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Incline Ez Bar tricep Skullcrusher
2
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hip Adductor (Machine)
2
-
4
Leg Curl
2
-
5
Leg Extension
2
-
6
Seated Calf Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Seated Row (Cable)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Leg Raise (Captain's Chair)
2
-
6A
Hammer Curl (Dumbbell)
2
-
6B
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
2 Sets
-
2
Rear Delt Single Arm Fly Machine
2 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
-
5
Bicep Curl (EZ Bar)
2 Sets
-
6
Incline Ez Bar tricep Skullcrusher
2 Sets
-
7
Dip (Bodyweight)
2 Sets
AMRAP
-
Day 3
1
Leg Press (45 Degrees)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
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3
Hip Adductor (Machine)
2 Sets
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4
Leg Curl
2 Sets
-
5
Leg Extension
2 Sets
-
6
Seated Calf Raise
1 Set
AMRAP
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Day 4
1
Incline Bench Press (Barbell)
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Leg Raise (Captain's Chair)
2 Sets
-
6A
Hammer Curl (Dumbbell)
2 Sets
-
6B
Single Arm Overhead Tricep Extension
2 Sets
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Day 5
1
Overhead Press (Barbell)
1 Set
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Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Pull-Up (Bodyweight)
2 Sets
-
3
Incline Bench Press (Dumbbell)
2 Sets
-
4
Chest Supported Row (Barbell)
2 Sets
-
5
Chest Fly (Cable)
2 Sets
-
6
Cable Crunch
2 Sets
20 Reps
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