Program Description
Det här programmet kommer säkerstella att du gör riktiga gains och samtidigt blir starkare. Det är uppdelat i ett A och B format vilket betyder att du kör A två gånger i veckan och B en gång. ----------------------------------------------------- Saker att ta med! - Vattenflaska - Hörlurar - Mobil - Energidrycka (optional) - Gym skor ----------------------------------------------------- Saker att komma ihåg och lite coach notes. Det är viktigt att du varje vecka försöker bli starkare så vi kommer använda något som heter Double Progression. Det innebär att varje vecka ska du antingen öka i vikt eller reps. Ungefär såhär: Vecka 1. Så tar du 12 reps på x Kg. Nästa vecka ska du öka i vikt så att du tar 6-8 stycken reps, sen kör du den vikten tills du kan göra 12 reps. Sen repeat. Exempel. Sets: 1, 10 reps 2, 9 reps 3, 8 reps nästa vecka sikta på: 1, 11 reps 2, 8-9 3, 8 ------------------------------------------------------ Kör du till failure också! Du behöver inte köra på failure på varje set men försök att träna så hårt som möjligt. Få i dig nog med protein och kalorier för att verkligen få full effekt av programmet. ------------------------------------------------------ Love you- Vile
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 24, 2025 09:14
- Last EditedFeb 23, 2025 07:40
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
3
10-12 reps
-
6B
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
-
2
Lat Pulldown
3
-
3
Incline Bench Press (Smith Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Lateral Raise (Dumbbell)
3
-
6
Hammer Curl (Cable)
3
-
7
Sit Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
6-10 reps
-
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Hammer Curl (Cable)
3
8-12 reps
-
6
Sit Up
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Seated Hamstring Curl
2
-
3
Standing Calf Raise
3
-
4
Hip Thrust (Barbell)
2
-
5
Back Extension
2
-
6
Lying Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
-
2
Seated Hamstring Curl
2
10-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hip Thrust (Barbell)
2
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Lying Leg Raise
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl2 Sets
8-12 Reps
-
2
Leg Press3 Sets
6-10 Reps
-
3
Chest Press (Machine)2 Sets
8-10 Reps
-
4
Lat Pulldown3 Sets
8-10 Reps
-
5
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
6A
Bicep Curl (Cable)3 Sets
10-12 Reps
-
6B
Tricep Pushdown (Cable)3 Sets
10-12 Reps
-
7
Sit Up3 Sets
10-15 Reps
-
Day 3
1
Leg Extension3 Sets
-
-
2
Seated Hamstring Curl2 Sets
10-12 Reps
-
3
Standing Calf Raise3 Sets
10-15 Reps
-
4
Hip Thrust (Barbell)2 Sets
8-12 Reps
-
5
Back Extension2 Sets
8-12 Reps
-
6
Lying Leg Raise4 Sets
10-15 Reps
-
Day 2
1
Chest Press (Machine)2 Sets
6-10 Reps
-
2
Lat Pulldown3 Sets
8-10 Reps
-
3
Incline Bench Press (Smith Machine)2 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)2 Sets
6-10 Reps
-
5A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5B
Hammer Curl (Cable)3 Sets
8-12 Reps
-
6
Sit Up4 Sets
10-20 Reps
-