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Fullbody Saga Special

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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

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 18, 2025 06:17
  • Last Edited
    Jan 21, 2025 09:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Lat Pulldown (Close Grip)
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Hammer Curl
2
10-12 reps
-
7B
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3
Lat Pulldown (Close Grip)
2
8-10 reps
-
4
Incline Bench Press (Smith Machine)
2
6-10 reps
-
5
Shoulder Press (Machine)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7A
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
-
7B
Decline Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
2
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Leg Press
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Hip Thrust (Barbell)
3
8-12 reps
-
6A
Bicep Curl (Cable)
2
10-12 reps
-
6B
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Sit Up
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
3 Sets
10-12 Reps
-
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
4
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7A
Hammer Curl
2 Sets
10-12 Reps
-
7B
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
Day 1
1
Seated Hamstring Curl
2 Sets
8-12 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3
Chest Press (Machine)
2 Sets
8-10 Reps
-
4
Lat Pulldown
3 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 Up
3 Sets
10-15 Reps
-
Day 3
1
Seated Hamstring Curl
2 Sets
8-12 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3
Chest Press (Machine)
2 Sets
6-10 Reps
-
4
Lat Pulldown
3 Sets
8-10 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
6A
Bicep Curl (Cable)
2 Sets
10-12 Reps
-
6B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
7
Sit Up
3 Sets
10-15 Reps
-