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Aloittelija ohjelma

by Toni S.
1 athletes joined

Program Description

Ohjelman tarkoitus on kasvattaa lihasta ja toimia pohjana tärkeiden sali liikkeiden opettelulle aloittelijalle. Progressio/kehitys tapahtuu double progression tyylillä eli kun liikkeissä rep range on 8-12 aloita painoilla, joilla saat 8 toiston sarjoja, sitten seuraavalla treenillä koita tehdä enemmän toistoja ja kun jossain treenissä saat tehtyä kaikki sarjat 12 toistolla -> lisää painoa niin, että saat taas 8 toiston sarjoja ja jatka samaa metodia. Leuoissa on ainut poikkeus tähän niissä tehdään 3 toiston sarjoja hyvällä tekniikalla lisäten painoa viikottain. Aluksi tehdään 4x3 kehonpainolla/lisäpainolla ensi viikolla 3x3 lisäten painoa sopivasti ja 3 viikolla 2x3 taas lisäten painoa, mutta tekniikan tulee pysyä puhtaana

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2025 10:12
  • Last Edited
    Jun 18, 2025 11:55

Summary

Embark on a transformative journey with the Aloittelija ohjelma, a comprehensive 3-week program designed for beginners looking to build strength and confidence. Committing to just three days a week, you'll engage in a balanced mix of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, targeting all major muscle groups. Each session is crafted to gradually increase your intensity, ensuring you develop proper form and technique while pushing your limits. Perfect for those ready to take their first steps into the world of strength training, this program will set you on the path to achieving your fitness goals.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
4
3 reps
-
4
Hyperextension
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
3 reps
-
4
Hyperextension
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
3 reps
-
4
Hyperextension
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
9
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
9
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
9
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Plank
2
-
6
Seated Hamstring Curl
2
8-12 reps
-
7
Wrist Curls
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Plank
2
-
6
Seated Hamstring Curl
2
8-12 reps
-
7
Wrist Curls
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Plank
2
-
6
Seated Hamstring Curl
2
8-12 reps
-
7
Wrist Curls
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
4 Sets
3 Reps
-
4
Hyperextension
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Leg Raise (Captain's Chair)
2 Sets
8-12 Reps
-
9
Dead Hang
3 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Plank
2 Sets
-
6
Seated Hamstring Curl
2 Sets
8-12 Reps
-
7
Wrist Curls
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-