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Fullkropp sommer

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Program Description

Styrketrening.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 30, 2024 07:54
  • Last Edited
    Jun 30, 2025 04:38

Summary

Transform your physique this summer with the Fullkropp Sommer program! Over four weeks, you'll engage in a balanced, full-body workout three times a week, designed to build strength and enhance muscle definition. Each session incorporates a variety of exercises, including Goblet Squats and Chest Presses, ensuring you target all major muscle groups. With a focus on progressive intensity, this program is perfect for lifters looking to elevate their training and achieve their fitness goals. Get ready to feel stronger and more confident as you embrace the summer!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 8
2
Nautilus Glute Drive Maskin
3
12-15 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
8
Lying Leg Raise
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 8
2
Back Extension (Weighted)
3
8-12 reps
RPE 8
3
Glute Kickback
3
12-15 reps
RPE 8
4
Chest Press (Machine)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Sit Up
3
8-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Glute Kickback
3 Sets
12-15 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
7
Sit Up
3 Sets
8-20 Reps
@8
Day 3
1
Goblet Squat
3 Sets
8-12 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
3
Glute Kickback
3 Sets
12-15 Reps
@8
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
7
Sit Up
3 Sets
8-20 Reps
@8
Day 2
1
Hack Squat
3 Sets
12-15 Reps
@8
2
Nautilus Glute Drive Maskin
3 Sets
12-15 Reps
@8
3
Hamstring Curl
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
5
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
6
Seated Row (Cable)
3 Sets
8-12 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
8
Lying Leg Raise
3 Sets
8-20 Reps
@8