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Katerina Fullbody

by Mikkel Marco

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 03, 2025 08:01
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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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