Program Description
Aloitus. Muista lämmittely alussa. 10 min juoksumattoa/vastaavaa pieni hiki pintaan. Lopetus venyttelyihin
Program Overview
- LevelBeginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 09, 2024 08:11
- Last EditedJun 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!
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 Pulldown2 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 Deck3 Sets
12 Reps
-
Day 2
1
Standing Shoulder Press (Dumbbell)2 Sets
1 Set
8-10 Reps
10-12 Reps
-
-
2
Leg Extension3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
10 Reps
-
4
Pec Deck (Machine)3 Sets
12 Reps
-
5
Lying Leg Curl3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
7
Seated Calf Raise3 Sets
15 Reps
-