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Begynder helkrop

by Mikkel Marco
2 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
    Feb 04, 2025 08:47
  • Last Edited
    Jun 18, 2025 11:32

Summary

Embark on a transformative 10-week journey with the "Begynder helkrop" program, designed for full-body strength building. This program features two workouts per week, focusing on essential compound movements like the Bench Press, Deadlift, and Squat, ensuring a balanced approach to muscle development. Each session targets major muscle groups, enhancing your strength and endurance while building a solid foundation for future progress. Get ready to challenge yourself and unlock your potential in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Biceps
12.1%
Middle Delts
10.3%
Front Delts
9.5%
Chest
8.6%
Upper Back
7.8%
Lats
7.8%
Quadriceps
7.8%
Abs
6.9%
Glutes
6%
Hamstrings
4.3%
Lower Back
1.7%
Adductors
1.7%
Rear Delts
0.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Concentration Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Ab Wheel
3
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
6
Concentration Curl
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
15 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
7
Ab Wheel
3 Sets
-