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Saliohjelma

by Mousku
1 athletes joined

Program Description

**Saliohjelma** is an 8-week bodybuilding program designed for beginners looking to build strength and muscle. With 16 training sessions spread across two workouts per week, this program utilizes a full gym setup to target all major muscle groups. Each session lasts approximately 60 minutes and features a variety of machine-based exercises, ensuring a safe and effective workout experience. Get ready to transform your physique and develop a solid foundation in weight training!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 09, 2025 10:33
  • Last Edited
    Nov 09, 2025 11:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.6%
Chest
9.6%
Triceps
9.6%
Glutes
9.6%
Biceps
8.7%
Lats
8.7%
Hamstrings
7.7%
Upper Back
7.7%
Front Delts
7.7%
Abductors
5.8%
Middle Delts
4.8%
Abs
4.8%
Lower Back
4.8%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Seated Row (Machine)
3
10-12 reps
-
3
Chest Press (Machine)
3
10-12 reps
-
4
Leg Curl
3
12-15 reps
-
5
Shoulder Press (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pec Deck (Machine)
3
10-12 reps
-
4
Hip Abductor (Machine)
3
12-15 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Tricep Extension (Machine)
3
10-12 reps
-
7
Back Extension
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
3 Sets
10-12 Reps
-
2
Seated Row (Machine)
3 Sets
10-12 Reps
-
3
Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
-
Day 2
1
Leg Extension
3 Sets
12-15 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
10-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
-
6
Tricep Extension (Machine)
3 Sets
10-12 Reps
-
7
Back Extension
3 Sets
15-20 Reps
-