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 14, 2025 10:44
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