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TOBBE KOKKAAJAKSI

by Jaakko S.
1 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
    Oct 03, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
11.1%
Lats
10.5%
Middle Delts
10.2%
Biceps
9.4%
Front Delts
9.4%
Rear Delts
7.4%
Chest
7.4%
Hamstrings
5.3%
Quadriceps
4.5%
Abs
3.7%
Calves
3.1%
Glutes
2.9%
Lower Back
2.5%
Forearms
1.2%
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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
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
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
JM Press (Smith Machine)
3
6-8 reps
RPE 9
6
Reverse Pec Deck
3
8-12 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
8-10 reps
RPE 9
9
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 10
5
Seated Hamstring Curl
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
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
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
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
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
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
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
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 1
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 1
3
Pullover (Dumbbell)
2
6-10 reps
RPE 1
4
Reverse Pec Deck
3
8-12 reps
RPE 1
5
Banaani Hippa
1
999999 reps
RPE 1
6
French Press
3
6-10 reps
RPE 1
Week 1
1 / 8 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
4
T-Bar Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Reverse Pec Deck
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
9
Decline Sit Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
5
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 3
1
Overhead Press (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@1
@1
2
Bench Press (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@1
@1
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1
@1
@1
4
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@1
@1
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1
@1
@1
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1
@1
@1
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@1
@1
3
Pullover (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@1
@1
4
Reverse Pec Deck
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1
@1
@1
5
Banaani Hippa
1 Set
999999 Reps
@1
6
French Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@1
@1
@1