Vecka 1Rygg + traps Sets x Reps Vikt

Måndag Marklyft warmup 2x5

warmup 1x3

warmup 1x2

working sets 2x6-10 reps

Pull-ups working sets 2x6-10 reps

Framåtböjd rodd warmup 1x5

working sets 2x6-10 reps

Barbell shrug warmup 1x5

working sets 2x6-10 reps

Dumbbell shrug working sets 2x6-10 reps

Bröst + axlar Sets x Reps Vikt

Onsdag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10 reps

Lutande hantelpress warmup 1x5

working sets 2x6-10 reps

Dips working sets 2x6-10 reps

Press working sets 2x6-10 reps

Hantellyft åt sidan working sets 2x6-10 reps

Ben Sets x Reps Vikt

Målet med phase 1 är att öka antalet set varje vecka. Öka även intensiteten (belastningen): orka fler än 6, men orkar du 10 är det dags att höja.

• Week 1 = 2 sets per exercise.• Week 2 = 3 sets per exercise.• Week 3 = 4 sets per exercise.• Week 4 = 5 sets per exercise.Rest time = 90 seconds between sets.

Fredag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10 reps

Stela marklyft warmup 1x5

working sets 2x6-10 reps

DB upp på stol working sets 2x6-10 reps

Utfall working sets 2x6-10 reps

DB tåhävningar working sets 2x6-10 reps

Armar Sets x Reps Vikt

Lördag Skivstångscurl warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10 reps

Smal bänkpress warmup 2x5

warmup 1x3

warmup 1x2

working sets 2x6-10 reps

Liggande tricepsextensioner warmup 1x5

working sets 2x6-10 reps

Hantelcurl working sets 2x6-10 reps

Vecka 2Rygg + traps Sets x Reps Vikt

Måndag Marklyft warmup 2x5

warmup 1x3

warmup 1x2

working sets 3x6-10 reps

Pull-ups working sets 3x6-10 reps

Framåtböjd rodd warmup 1x5

working sets 3x6-10 reps

Barbell shrug warmup 1x5

working sets 3x6-10 reps

Dumbbell shrug working sets 3x6-10 reps

Bröst + axlar Sets x Reps Vikt

Onsdag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6-10 reps

Lutande hantelpress warmup 1x5

working sets 3x6-10 reps

Dips working sets 3x6-10 reps

Press working sets 3x6-10 reps

Hantellyft åt sidan working sets 3x6-10 reps

Ben Sets x Reps Vikt

Målet med phase 1 är att öka antalet set varje vecka. Öka även intensiteten (belastningen): orka fler än 6, men orkar du 10 är det dags att höja.

• Week 1 = 2 sets per exercise.• Week 2 = 3 sets per exercise.• Week 3 = 4 sets per exercise.• Week 4 = 5 sets per exercise.Rest time = 90 seconds between sets.

Fredag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6-10 reps

Stela marklyft warmup 1x5

working sets 3x6-10 reps

DB upp på stol working sets 3x6-10 reps

Utfall working sets 3x6-10 reps

DB tåhävningar working sets 3x6-10 reps

Armar Sets x Reps Vikt

Lördag Skivstångscurl warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6-10 reps

Smal bänkpress warmup 2x5

warmup 1x3

warmup 1x2

working sets 3x6-10 reps

Liggande tricepsextensioer warmup 1x5

working sets 3x6-10 reps

Hantelcurl working sets 3x6-10 reps

Vecka 3Rygg + traps Sets x Reps Vikt

Måndag Marklyft warmup 2x5

warmup 1x3

warmup 1x2

working sets 4x6-10 reps

Pull-ups working sets 4x6-10 reps

Framåtböjd rodd warmup 1x5

working sets 4x6-10 reps

Barbell shrug warmup 1x5

working sets 4x6-10 reps

Dumbbell shrug working sets 4x6-10 reps

Bröst + axlar Sets x Reps Vikt

Onsdag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 4x6-10 reps

Lutande hantelpress warmup 1x5

working sets 4x6-10 reps

Dips working sets 4x6-10 reps

Press working sets 4x6-10 reps

Hantellyft åt sidan working sets 4x6-10 reps

Ben Sets x Reps Vikt

Fredag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 4x6-10 reps

Stela marklyft warmup 1x5

working sets 4x6-10 reps

DB upp på stol working sets 4x6-10 reps

Utfall working sets 4x6-10 reps

DB tåhävningar working sets 4x6-10 reps

Armar Sets x Reps Vikt

Lördag Skivstångscurl warmup 1x5

warmup 1x3

warmup 1x2

working sets 4x6-10 reps

Smal bänkpress warmup 2x5

warmup 1x3

warmup 1x2

working sets 4x6-10 reps

Liggande tricepsextensioer warmup 1x5

working sets 4x6-10 reps

Hantelcurl working sets 4x6-10 reps

Vecka 4Rygg + traps Sets x Reps Vikt

Måndag Marklyft warmup 2x5

warmup 1x3

warmup 1x2

working sets 5x6-10 reps

Pull-ups working sets 5x6-10 reps

Framåtböjd rodd warmup 1x5

working sets 5x6-10 reps

Barbell shrug warmup 1x5

working sets 5x6-10 reps

Dumbbell shrug working sets 5x6-10 reps

Bröst + axlar Sets x Reps Vikt

Onsdag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 5x6-10 reps

Lutande hantelpress warmup 1x5

working sets 5x6-10 reps

Dips working sets 5x6-10 reps

Press working sets 5x6-10 reps

Hantellyft åt sidan working sets 5x6-10 reps

Ben Sets x Reps Vikt

Fredag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 5x6-10 reps

Stela marklyft warmup 1x5

working sets 5x6-10 reps

DB upp på stol working sets 5x6-10 reps

Utfall working sets 5x6-10 reps

DB tåhävningar working sets 5x6-10 reps

Armar Sets x Reps Vikt

Lördag Skivstångscurl warmup 1x5

warmup 1x3

warmup 1x2

working sets 5x6-10 reps

Smal bänkpress warmup 2x5

warmup 1x3

warmup 1x2

working sets 5x6-10 reps

Liggande tricepsextensioer warmup 1x5

working sets 5x6-10 reps

Hantelcurl working sets 5x6-10 reps

Vecka 1Överkropp A Sets x Reps Vikt

Måndag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8

Framåtböjd rodd warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8

Press warmup 1x5

working sets 3x8

Smal bänkpress working sets 3x8

Underkropp A Sets x Reps Vikt

Onsdag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8

Stela marklyft warmup 1x5

working sets 3x8

DB tåhävningar working sets 3x8

Barbell shrug warmup 1x5

working sets 3x8

Skivstångscurl warmup 1x5

warmup 1x3

Målet med phase 2 är att lyfta nära max. Ingen skillnad i set, endast intensitet (belastning).

• Week 1 = 8-RM.• Week 2 = 6-RM.• Week 3 = 4-RM.• Week 4 = 2-RM.Rest time = 2-3 minutes between sets.

working sets 3x8

Överkropp B Sets x Reps Vikt

Fredag Lutande bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8

Pull-ups warmup 1x5 lätta

working sets 3x8

Hantelpress (axlar) warmup 1x5

working sets 3x8

Liggande tricepsextensioner warmup 1x5

working sets 3x8

Underkropp B Sets x Reps Vikt

Lördag Marklyft warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x8

BB Utfall warmup 1x5

warmup 1x2

working sets 3x8

DB tåhävningar warmup 1x5

working sets 3x8

DB shrugs working sets 3x8

Hantelcurl warmup 1x5

warmup 1x2

working sets 3x8

Vecka 2Överkropp A Sets x Reps Vikt

Måndag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6

Framåtböjd rodd warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6

Press warmup 1x5

working sets 3x6

Smal bänkpress working sets 3x6

Underkropp A Sets x Reps Vikt

Onsdag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6

Stela marklyft warmup 1x5

working sets 3x6

DB tåhävningar working sets 3x6

Barbell shrug warmup 1x5

working sets 3x6

Skivstångscurl warmup 1x5

warmup 1x3

Målet med phase 2 är att lyfta nära max. Ingen skillnad i set, endast intensitet (belastning).

• Week 1 = 8-RM.• Week 2 = 6-RM.• Week 3 = 4-RM.• Week 4 = 2-RM.Rest time = 2-3 minutes between sets.

working sets 3x6

Överkropp B Sets x Reps Vikt

Fredag Lutande bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6

Pull-ups warmup 1x5 lätta

working sets 3x6

Hantelpress warmup 1x5

working sets 3x6

Liggande tricepsextensioner warmup 1x5

working sets 3x6

Underkropp B Sets x Reps Vikt

Lördag Marklyft warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x6

BB Utfall warmup 1x5

warmup 1x2

working sets 3x6

DB tåhävningar warmup 1x5

working sets 3x6

DB shrugs working sets 3x6

Hantelcurl warmup 1x5

warmup 1x2

working sets 3x6

Vecka 3Överkropp A Sets x Reps Vikt

Måndag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4

Framåtböjd rodd warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4

Press warmup 1x5

working sets 3x4

Smal bänkpress working sets 3x4

Underkropp A Sets x Reps Vikt

Onsdag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4

Stela marklyft warmup 1x5

working sets 3x4

DB tåhävningar working sets 3x4

Barbell shrug warmup 1x5

working sets 3x4

Skivstångscurl warmup 1x5

warmup 1x3

working sets 3x4

Överkropp B Sets x Reps Vikt

Fredag Lutande bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4

Pull-ups warmup 1x5 lätta

working sets 3x4

Hantelpress warmup 1x5

working sets 3x4

Liggande tricepsextensioner warmup 1x5

working sets 3x4

Underkropp B Sets x Reps Vikt

Lördag Marklyft warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x4

BB Utfall warmup 1x5

warmup 1x2

working sets 3x4

DB tåhävningar warmup 1x5

working sets 3x4

DB shrugs working sets 3x4

Hantelcurl warmup 1x5

warmup 1x2

working sets 3x4

Vecka 4Överkropp A Sets x Reps Vikt

Måndag Bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2

Framåtböjd rodd warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2

Press warmup 1x5

working sets 3x2

Smal bänkpress working sets 3x2

Underkropp A Sets x Reps Vikt

Onsdag Knäböj warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2

Stela marklyft warmup 1x5

working sets 3x2

DB tåhävningar working sets 3x2

Barbell shrug warmup 1x5

working sets 3x2

Skivstångscurl warmup 1x5

warmup 1x3

working sets 3x2

Överkropp B Sets x Reps Vikt

Fredag Lutande bänkpress warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2

Pull-ups warmup 1x5 lätta

working sets 3x2

Hantelpress warmup 1x5

working sets 3x2

Liggande tricepsextensioner warmup 1x5

working sets 3x2

Underkropp B Sets x Reps Vikt

Lördag Marklyft warmup 2x5

warmup 1x5

warmup 1x3

warmup 1x2

working sets 3x2

BB Utfall warmup 1x5

warmup 1x2

working sets 3x2

DB tåhävningar warmup 1x5

working sets 3x2

DB shrugs working sets 3x2

Hantelcurl warmup 1x5

warmup 1x2

working sets 3x2

Vecka 1Helkropp A Sets x Reps Vikt

Måndag Knäböj warmup 2x5

2 min vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Stela marklyft warmup 1x5

working sets 2x4-6

DB tåhävningar working sets 2x4-6

Bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Framåtböjd rodd warmup 1x5

working sets 2x4-6

Press warmup 1x5

working sets 2x4-6

Barbell shrugs warmup 1x5

working sets 2x4-6

Smal bänkpress working sets 2x4-6

Bicepscurl warmup 1x5

working sets 2x4-6

Helkropp B Sets x Reps Vikt

Onsdag Marklyft warmup 2x5

90 sek vila warmup 1x5

Målet med phase 3 är att träna varje muskel oftare än i phase 1 och 2.

Pass 1 Helkropp A - 2x4-6 Vila = 2 minsPass 2 Helkropp B - 2x6-10 Vila = 90 secPass 3 Helkropp C - 2x10-12 Vila = 30 secPass 4 Komplement - svaga punkterVarje pass använder olika övningar och antal reps, men samma övningar kan användas på varje pass om man vill. Målet är 2 set per övning för varje muskelgrupp. Exempel nedan:

warmup 1x3

warmup 1x2

working sets 2x6-10

Stela marklyft warmup 1x5

working sets 2x6-10

DB tåhävningar working sets 2x6-10

Lutande bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10

Hantellyft åt sidan warmup 1x5

working sets 2x6-10

Dumbbell shrugs warmup 1x5

working sets 2x6-10

Liggande tricepsextensioner warmup 1x5

working sets 2x6-10

Hantelcurl warmup 1x5

working sets 2x6-10

Helkropp C Sets x Reps Vikt

Fredag Knäböj warmup 2x5

30 sek vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Stela marklyft warmup 1x5

working sets 2x10-12

DB tåhävningar working sets 2x10-12

Hantelpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Hantelrodd warmup 1x5

working sets 2x10-12

Sittande hantelpress warmup 1x5

working sets 2x10-12

Barbell shrugs warmup 1x5

working sets 2x10-12

Skull crusher warmup 1x5

working sets 2x10-12

Hammer curl warmup 1x5

working sets 2x10-12

Komplement Sets x Reps Vikt

Lördag

Vecka 2Helkropp A Sets x Reps Vikt

Måndag Marklyft warmup 2x5

2 min vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Stela marklyft warmup 1x5

working sets 2x4-6

DB tåhävningar working sets 2x4-6

Bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Framåtböjd rodd warmup 1x5

working sets 2x4-6

Press warmup 1x5

working sets 2x4-6

Barbell shrugs warmup 1x5

working sets 2x4-6

Smal bänkpress working sets 2x4-6

Bicepscurl warmup 1x5

working sets 2x4-6

Helkropp B Sets x Reps Vikt

Onsdag Knäböj warmup 2x5

90 sek vila warmup 1x5

Målet med phase 3 är att träna varje muskel oftare än i phase 1 och 2.

Pass 1 Helkropp A - 2x4-6 Vila = 2 minsPass 2 Helkropp B - 2x6-10 Vila = 90 secPass 3 Helkropp C - 2x10-12 Vila = 30 secPass 4 Komplement - svaga punkterVarje pass använder olika övningar och antal reps, men samma övningar kan användas på varje pass om man vill. Målet är 2 set per övning för varje muskelgrupp. Exempel nedan:

warmup 1x3

warmup 1x2

working sets 2x6-10

Stela marklyft warmup 1x5

working sets 2x6-10

DB tåhävningar working sets 2x6-10

Lutande bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10

Hantellyft åt sidan warmup 1x5

working sets 2x6-10

Dumbbell shrugs warmup 1x5

working sets 2x6-10

Liggande tricepsextensioner warmup 1x5

working sets 2x6-10

Hantelcurl warmup 1x5

working sets 2x6-10

Helkropp C Sets x Reps Vikt

Fredag Marklyft warmup 2x5

30 sek vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Stela marklyft warmup 1x5

working sets 2x10-12

DB tåhävningar working sets 2x10-12

Hantelpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Hantelrodd warmup 1x5

working sets 2x10-12

Sittande hantelpress warmup 1x5

working sets 2x10-12

Barbell shrugs warmup 1x5

working sets 2x10-12

Skull crusher warmup 1x5

working sets 2x10-12

Hammer curl warmup 1x5

working sets 2x10-12

Komplement Sets x Reps Vikt

Lördag

Vecka 3Helkropp A Sets x Reps Vikt

Måndag Knäböj warmup 2x5

2 min vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Stela marklyft warmup 1x5

working sets 2x4-6

DB tåhävningar working sets 2x4-6

Bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Framåtböjd rodd warmup 1x5

working sets 2x4-6

Press warmup 1x5

working sets 2x4-6

Barbell shrugs warmup 1x5

working sets 2x4-6

Smal bänkpress working sets 2x4-6

Bicepscurl warmup 1x5

working sets 2x4-6

Helkropp B Sets x Reps Vikt

Onsdag Marklyft warmup 2x5

90 sek vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10

Stela marklyft warmup 1x5

working sets 2x6-10

DB tåhävningar working sets 2x6-10

Lutande bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10

Hantellyft åt sidan warmup 1x5

working sets 2x6-10

Dumbbell shrugs warmup 1x5

working sets 2x6-10

Liggande tricepsextensioner warmup 1x5

working sets 2x6-10

Hantelcurl warmup 1x5

working sets 2x6-10

Helkropp C Sets x Reps Vikt

Fredag Knäböj warmup 2x5

30 sek vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Stela marklyft warmup 1x5

working sets 2x10-12

DB tåhävningar working sets 2x10-12

Hantelpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Hantelrodd warmup 1x5

working sets 2x10-12

Sittande hantelpress warmup 1x5

working sets 2x10-12

Barbell shrugs warmup 1x5

working sets 2x10-12

Skull crusher warmup 1x5

working sets 2x10-12

Hammer curl warmup 1x5

working sets 2x10-12

Komplement Sets x Reps Vikt

Lördag

Vecka 4Helkropp A Sets x Reps Vikt

Måndag Marklyft warmup 2x5

2 min vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Stela marklyft warmup 1x5

working sets 2x4-6

DB tåhävningar working sets 2x4-6

Bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x4-6

Framåtböjd rodd warmup 1x5

working sets 2x4-6

Press warmup 1x5

working sets 2x4-6

Barbell shrugs warmup 1x5

working sets 2x4-6

Smal bänkpress working sets 2x4-6

Bicepscurl warmup 1x5

working sets 2x4-6

Helkropp B Sets x Reps Vikt

Onsdag Knäböj warmup 2x5

90 sek vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10

Stela marklyft warmup 1x5

working sets 2x6-10

DB tåhävningar working sets 2x6-10

Lutande bänkpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x6-10

Pull-ups warmup 1x5

working sets 2x6-10

Hantellyft åt sidan warmup 1x5

working sets 2x6-10

Dumbbell shrugs warmup 1x5

working sets 2x6-10

Liggande tricepsextensioner warmup 1x5

working sets 2x6-10

Hantelcurl warmup 1x5

working sets 2x6-10

Helkropp C Sets x Reps Vikt

Fredag Marklyft warmup 2x5

30 sek vila warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Stela marklyft warmup 1x5

working sets 2x10-12

DB tåhävningar working sets 2x10-12

Hantelpress warmup 1x5

warmup 1x3

warmup 1x2

working sets 2x10-12

Hantelrodd warmup 1x5

working sets 2x10-12

Sittande hantelpress warmup 1x5

working sets 2x10-12

Barbell shrugs warmup 1x5

working sets 2x10-12

Skull crusher warmup 1x5

working sets 2x10-12

Hammer curl warmup 1x5

working sets 2x10-12

Komplement Sets x Reps Vikt

Lördag