Intermediate–AdvancedFree

ison pojan ohjelma

massiiviset lihakset tulee

elias v· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Advanced, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Session length

60 min

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Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on bodybuilding

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

11.1%

Triceps

11.1%

Biceps

9.6%

Quadriceps

9.1%

Hamstrings

9.1%

Upper Back

7.6%

Glutes

7.1%

Lats

7.1%

Chest

7.1%

Middle Delts

6.6%

Forearms

3.5%

Calves

Rear Delts

2.5%

Abs

Abductors

1.5%

Lower Back

Adductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	AMRAP	@10
2	Underhand Lat Pulldown	2	8–12 reps	@10
3	Barbell Row	1	12 reps	@10
		1	16 reps	@10
4	Single Arm Row (Dumbbell)	1	12 reps	@10
		1	20 reps	@10
5	Seated Wide-Grip Row (Cable)	1	12 reps	@10
6	Reverse Pec Deck	1	12 reps	@10
7	Preacher Curl (Dumbbell)	3	12 reps	@10
Superset
8A	Reverse Bicep Curl (EZ Bar)	2	AMRAP	@10
8B	Bicep Curl (Barbell)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Leg Press (45 Degrees)	3	15 reps	@10
2	Leg Curl	2	12 reps	@10
Superset
3A	Leg Extension	2	12 reps	@10
3B	Goblet Squat	2	10 reps	@10
4	Hack Squat	1	6–10 reps	@10
5	Straight Leg Calf Raise	1	100 reps	@10
6	Seated Calf Raise	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	3	12–15 reps	@10
2	Incline Chest Press (Machine)	2	12 reps	@10
3	Bench Press (Dumbbell)	2	10 reps	@10
Superset
4A	Seated Shoulder Press (Dumbbell)	3	10 reps	@10
4B	Lateral Raise (Dumbbell)	3	10 reps	@10
5	Seated Front Raise	1	10 reps	@10
6	Tricep Rope Push Down (Cable)	2	12 reps	@10
7	French Press	2	12 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, ison pojan ohjelma is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

ison pojan ohjelma is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

ison pojan ohjelma is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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