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Full kropps program

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18 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
    Jul 14, 2025 08:16

Summary

Transform your fitness journey with the Full Krops Program, a comprehensive 4-week training plan designed for those ready to commit to a stronger, more balanced physique. This program features three intense workouts per week, focusing on compound movements like Goblet Squats and Bench Presses, ensuring you hit all major muscle groups effectively. With a mix of dumbbell, cable, and machine exercises, you'll build strength and endurance while enhancing your overall fitness. Get ready to elevate your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Biceps
11.8%
Lats
11.8%
Triceps
9.6%
Glutes
9.2%
Chest
6.6%
Lower Back
6.6%
Front Delts
5.7%
Quadriceps
5.3%
Middle Delts
4.4%
Hamstrings
3.9%
Rear Delts
3.9%
Abs
2.6%
Adductors
1.3%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8
6
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8
6
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8
6
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
6-12 reps
RPE 8
6
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Back Extension (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
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