Program Description
Bli sterk
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedOct 15, 2024 08:09
- Last EditedJun 18, 2025 11:18

Summary
Embark on a transformative 12-week journey designed to sculpt your core and build lower body strength with this dynamic 4-day program. Each session focuses on essential movements, including bodyweight exercises like Decline Crunches and Lying Leg Raises, alongside powerful machine and free weight lifts such as Squats and Hip Thrusts. Expect a balanced blend of intensity and volume that targets your abs, glutes, and legs, ensuring comprehensive development. Get ready to push your limits and achieve the results you've been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
10 reps
-
2
Lying Leg Raise
3
10 reps
-
3
Sit Up
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Step-Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Chin-Up (Assisted)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Kettlebell Swing
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Decline Crunch3 Sets
10 Reps
-
2
Lying Leg Raise3 Sets
10 Reps
-
3
Sit Up3 Sets
10 Reps
-
4
Hip Thrust (Machine)3 Sets
10 Reps
-
5
Back Extension (Weighted)3 Sets
10 Reps
-
6
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)3 Sets
10 Reps
-
2
Leg Press3 Sets
10 Reps
-
3
Leg Extension3 Sets
10 Reps
-
4
Pull Through (Cable)3 Sets
10 Reps
-
5
Hamstring Curl3 Sets
10 Reps
-
6
Step-Up (Weighted)3 Sets
10 Reps
-
Day 3
1
Upright Row (Barbell)3 Sets
10 Reps
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Chin-Up (Assisted)3 Sets
10 Reps
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
-
5
Chest Fly (Machine)3 Sets
10 Reps
-
6
Bicep Curl (Cable)3 Sets
10 Reps
-
Day 4
1
Hip Adductor (Machine)3 Sets
10 Reps
-
2
Leg Press3 Sets
10 Reps
-
3
Front Raise3 Sets
10 Reps
-
4
Bent Over Row (Barbell)3 Sets
10 Reps
-
5
Hanging Leg Raise3 Sets
10 Reps
-
6
Kettlebell Swing3 Sets
10 Reps
-