Ali träningsprogram
Transform your strength and endurance in just 18 weeks—commit to 90 days of focused training and unlock your full potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 1 | 3 reps | @6.5 |
| 2 | Lat Pulldown (Close Grip) | 1 | 2 reps | @6.5 |
| 3 | T-Bar Row | 1 | 3 reps | @8 |
| 4 | Kelso Shrug | 1 | 2 reps | @8.5 |
| 5 | Incline Curl (Dumbbell) | 1 | 2 reps | @8.5 |
| 6 | Hammer Curl (Cable) | 1 | 2 reps | @6.5 |
| 7 | Reverse Bicep Curl (EZ Bar) | 1 | 1 rep | @7 |
| 8 | Reverse Wrist Curl (Barbell) | 1 | 2 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 3 reps | @7 |
| 2 | Pec Deck (Machine) | 1 | 2 reps | @7 |
| 3 | Lateral Raise (Cable) | 1 | 3 reps | @7.5 |
| 4 | Shoulder Press (Machine) | 1 | 1 rep | @7 |
| 5 | Tricep Extension (Cable) | 1 | 2 reps | @7 |
| 6 | Tricep Dip (Bodyweight) | 1 | 2 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 3 reps | @7.5 |
| 2 | Leg Extension | 1 | 3 reps | @8.5 |
| 3 | Hack Squat | 1 | 4 reps | @9.5 |
| 4 | Calf Raise (Machine) | 1 | 3 reps | @6.5 |
| 5 | Abs Crunch (Machine) | 1 | 3 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 3 reps | @6.5 |
| 2 | T-Bar Row | 1 | 3 reps | @7.5 |
| 3 | Lat Pulldown (Close Grip) | 1 | 2 reps | @7.5 |
| 4 | Incline Bench Press (Smith Machine) | 1 | 3 reps | @8 |
| 5 | Pec Deck (Machine) | 1 | 2 reps | @7.5 |
| 6 | Lateral Raise (Cable) | 1 | 3 reps | @8 |
| 7 | Shoulder Press (Machine) | 1 | 1 rep | @7.5 |
| 8 | Incline Curl (Dumbbell) | 1 | 2 reps | @9 |
| 9 | Hammer Curl (Cable) | 1 | 2 reps | @6 |
| 10 | Reverse Wrist Curl (Dumbbell) | 1 | 2 reps | @8 |
| 11 | Tricep Pushdown (Cable) | 1 | 2 reps | @7.5 |
| 12 | Tricep Extension (Cable) | 1 | 2 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 3 reps | @7.5 |
| 2 | Leg Extension | 1 | 3 reps | @8.5 |
| 3 | Hack Squat | 1 | 4 reps | @9.5 |
| 4 | Calf Raise (Machine) | 1 | 3 reps | @6.5 |
| 5 | Abs Crunch (Machine) | 1 | 3 reps | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ali träningsprogram is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ali träningsprogram is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ali träningsprogram is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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