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Yksjakoinen ohjelma laitteilla 2 treeniä viikossa.

by Roobelo
4 athletes joined

Program Description

Aloitus. Muista lämmittely alussa. 10 min juoksumattoa/vastaavaa pieni hiki pintaan. Lopetus venyttelyihin

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 09, 2024 08:11
  • Last Edited
    Jun 18, 2025 08:34

Summary

Unlock your strength potential with this 12-week program designed for those who can commit to just two sessions per week. Utilizing a full gym's equipment, you'll engage in a variety of machine and free weight exercises, including Leg Press, Chest Press, and Dumbbell Shoulder Press, targeting major muscle groups for balanced development. Each workout is structured to maximize efficiency, ensuring you build muscle and enhance endurance without overwhelming your schedule. Get ready to transform your fitness journey with focused, effective training!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
2
1
8-10 reps
10-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
10-12 reps
12-15 reps
-
-
5
Hip Adductor (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8-10 reps
10-12 reps
-
-
2
Leg Extension
3
12 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
-
-
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
-
-
5
Hip Adductor (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Reverse Pec Deck
3 Sets
12 Reps
-
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
-
-
2
Leg Extension
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-