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BoostcampPNG

Full body

by Mikkel Marco
1 athletes joined

Program Description

Introduktion til styrketræning

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 10, 2025 12:37
  • Last Edited
    Mar 12, 2025 06:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Machine)
3
10 reps
RPE 10
3
Rack Pull (Barbell)
3
6 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Preacher Machine
3
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Press
3
8 reps
RPE 7
4
High Row
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Press (Machine)
3
15 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9
9
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Shoulder Press (Machine)
3 Sets
10 Reps
@10
3
Rack Pull (Barbell)
3 Sets
6 Reps
@8
4
Chest Fly (Cable)
3 Sets
15 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
7
Preacher Machine
3 Sets
15 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 2
1
Abs Crunch (Bodyweight)
3 Sets
-
2
Hanging Leg Raise
3 Sets
-
3
Leg Press
3 Sets
8 Reps
@7
4
High Row
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
6
Chest Press (Machine)
3 Sets
15 Reps
@10
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
9
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9