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Full kropps program
by
7 athletes joined
Program Description
Her kan du trene fullkropp 3 ganger i uken.
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 18, 2024 10:01
Last Edited
May 15, 2024 07:54
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Week 1
1 / 4 Weeks
Day 3
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Standing Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Standing Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Standing Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Standing Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9