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Katerina Fullbody

by Mikkel Marco
3 athletes joined

Program Description

Fokus på at styrke hele kroppen.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 07:28
  • Last Edited
    Sep 17, 2025 08:58

Summary

Transform your strength with the Katerina Fullbody program, a comprehensive 8-week journey designed for those ready to elevate their lifting game. Committing just 2 days a week, you'll focus on compound movements like deadlifts and squats, paired with targeted accessory exercises to build muscle and power. Each session is crafted to challenge your limits and maximize results, ensuring full-body engagement and progression. Equip yourself with the tools for success and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.3%
Glutes
11.9%
Upper Back
11.5%
Quadriceps
9.9%
Triceps
9%
Hamstrings
8.2%
Front Delts
6.9%
Middle Delts
6.6%
Chest
6%
Biceps
5.5%
Lower Back
5.3%
Abs
2.7%
Abductors
2.6%
Adductors
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Hack Squat
4
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 10
2
Hack Squat
4
10 reps
RPE 9
3
Bench Press (Barbell)
4
8 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Lat Pulldown
4
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
4
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
4
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
4
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Overhead Press (Barbell)
4
8 reps
RPE 9
5
Chest Press (Machine)
3
10 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 9
7
Lat Pulldown
4
12 reps
RPE 9
8
Back Extension (Weighted)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@9
3
Bench Press (Barbell)
4 Sets
8 Reps
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
4 Sets
12 Reps
@8
6
Lat Pulldown
4 Sets
12 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Hip Abductor (Machine)
3 Sets
12 Reps
@9
3
Leg Curl
3 Sets
15 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8 Reps
@9
5
Chest Press (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Cable)
4 Sets
12 Reps
@9
7
Lat Pulldown
4 Sets
12 Reps
@9
8
Back Extension (Weighted)
3 Sets
10 Reps
@9