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Full kropps program

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16 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
    Jun 18, 2025 08:57

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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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