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TOBBE KOKKAAJAKSI

by Jaakko S.
7 athletes joined

Program Description

Transform your physique with the TOBBE KOKKAAJAKSI program, a comprehensive 8-week training regimen designed for those ready to elevate their fitness game. Committing to just 4 days a week, this program combines strength training and conditioning to build muscle, enhance endurance, and boost overall performance. Each session is structured to maximize efficiency and results, ensuring you stay engaged and motivated throughout your journey. Get ready to push your limits and achieve your goals!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Olympic Weightlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2025 03:41
  • Last Edited
    Jan 14, 2026 01:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
11.6%
Upper Back
11.2%
Middle Delts
9%
Lats
9%
Biceps
9%
Chest
8.1%
Rear Delts
7.3%
Abs
5.4%
Quadriceps
3.6%
Hamstrings
3.6%
Forearms
2.7%
Calves
2.7%
Glutes
1.8%
Lower Back
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
2
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
3
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
2
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
2
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
2
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
2
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
2
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
Bench Press (Barbell)
2
4-6 reps
RPE 9
4
T-Bar Row
2
6-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
6
French Press
3
6-8 reps
RPE 9
7
Reverse Pec Deck
2
8-12 reps
RPE 9
8
Pec Deck (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
6
Power Shrug
2
6-8 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Seated Hamstring Curl
2
6-10 reps
RPE 9
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
6
Power Shrug
2
6-8 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
6
Power Shrug
2
6-8 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
6
Power Shrug
2
6-8 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
6
Power Shrug
2
6-8 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
6
Power Shrug
2
6-8 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
RPE 9
2
Hack Squat
1
4-6 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
6
Power Shrug
2
6-8 reps
RPE 10
7
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 1
RPE 1
2
Bench Press (Close Grip)
2
8-10 reps
RPE 1
3
Lateral Raise (Cable)
3
8-10 reps
RPE 1
4
Pec Deck (Machine)
2
8-10 reps
RPE 1
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 1
6
Hammer Curl
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Single Arm Pushdown
2
6-10 reps
RPE 1
5
Reverse Pec Deck
3
8-12 reps
RPE 1
6
Banaani Hippa
1
999999 reps
RPE 1
7
JM Press (Smith Machine)
3
6-10 reps
RPE 1
8
Decline Sit Up (Weighted)
2
6-12 reps
RPE 1
Week 1
1 / 8 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-6 Reps
@9
3
Bench Press (Barbell)
2 Sets
4-6 Reps
@9
4
T-Bar Row
2 Sets
6-8 Reps
@9
5
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
@9
6
French Press
3 Sets
6-8 Reps
@9
7
Reverse Pec Deck
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
8
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 2
1
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
2
Hack Squat
1 Set
4-6 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
4-8 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
6-8 Reps
@10
5
Seated Hamstring Curl
2 Sets
6-10 Reps
@9
6
Power Shrug
2 Sets
6-8 Reps
@10
7
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
8
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@9
Day 3
1
Overhead Press (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@1
@1
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@1
3
Lateral Raise (Cable)
3 Sets
8-10 Reps
@1
4
Pec Deck (Machine)
2 Sets
8-10 Reps
@1
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@1
6
Hammer Curl
2 Sets
6-10 Reps
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@1
3
Pullover (Dumbbell)
2 Sets
6-10 Reps
@1
4
Single Arm Pushdown
2 Sets
6-10 Reps
@1
5
Reverse Pec Deck
3 Sets
8-12 Reps
@1
6
Banaani Hippa
1 Set
999999 Reps
@1
7
JM Press (Smith Machine)
3 Sets
6-10 Reps
@1
8
Decline Sit Up (Weighted)
2 Sets
6-12 Reps
@1