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Aloittelija ohjelma

by Toni S.
1 athletes joined

Program Description

Ohjelman tarkoitus on kasvattaa lihasta ja toimia pohjana tärkeiden sali liikkeiden opettelulle aloittelijalle. Progressio/kehitys tapahtuu double progression tyylillä eli kun liikkeissä rep range on 8-12 aloita painoilla, joilla saat 8 toiston sarjoja, sitten seuraavalla treenillä koita tehdä enemmän toistoja ja kun jossain treenissä saat tehtyä kaikki sarjat 12 toistolla -> lisää painoa niin, että saat taas 8 toiston sarjoja ja jatka samaa metodia. Leuoissa on ainut poikkeus tähän niissä tehdään 3 toiston sarjoja hyvällä tekniikalla lisäten painoa viikottain. Aluksi tehdään 4x3 kehonpainolla/lisäpainolla ensi viikolla 3x3 lisäten painoa sopivasti ja 3 viikolla 2x3 taas lisäten painoa, mutta tekniikan tulee pysyä puhtaana

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2025 10:12
  • Last Edited
    Feb 21, 2025 04:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
4
3 reps
-
4
Hyperextension
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
3 reps
-
4
Hyperextension
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
2
3 reps
-
4
Hyperextension
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Weighted)
2
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
9
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
9
Dead Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
9
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Plank
2
-
6
Seated Hamstring Curl
2
8-12 reps
-
7
Wrist Curls
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Plank
2
-
6
Seated Hamstring Curl
2
8-12 reps
-
7
Wrist Curls
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Plank
2
-
6
Seated Hamstring Curl
2
8-12 reps
-
7
Wrist Curls
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
4 Sets
3 Reps
-
4
Hyperextension
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Leg Raise (Captain's Chair)
2 Sets
8-12 Reps
-
9
Dead Hang
3 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Plank
2 Sets
-
6
Seated Hamstring Curl
2 Sets
8-12 Reps
-
7
Wrist Curls
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-