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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
    Jun 18, 2025 11:57

Summary

Transform your physique with this comprehensive 10-week full-body program, designed for two intense workouts each week. Each session targets major muscle groups through a mix of compound and isolation exercises, including the Bench Press, Lat Pulldown, and Leg Press, ensuring balanced strength development. Perfect for lifters of all levels, this program emphasizes progressive overload and proper form to maximize results. Get ready to build strength, enhance endurance, and sculpt your body with a structured approach that fits seamlessly into your fitness routine.
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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
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