logo
BoostcampPNG

Frede Obama special

by Mikkel Marco

Program Description

Hurtig og effektiv helkropstræning

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 14, 2025 10:16
  • Last Edited
    Jun 18, 2025 12:28

Summary

Unleash your potential with the Frede Obama Special, a focused 12-week program designed for serious lifters. Committing just two days a week, you'll engage in a balanced mix of compound and isolation exercises, including the Barbell Bench Press and Goblet Squats, to build strength and muscle across all major muscle groups. Expect to push your limits with high-intensity sets and bodyweight movements that challenge your endurance and form. Transform your physique and elevate your performance with this structured and effective training plan tailored for the dedicated athlete.
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
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
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Pull-Up (Band)
3
RPE 9
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4
Goblet Squat
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Pull-Up (Band)
3 Sets
@9
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9
4
Goblet Squat
3 Sets
15 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Pull-Up (Band)
3 Sets
@9
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9
4
Goblet Squat
3 Sets
15 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@10