Training programs in Passboken

Every program has a week-by-week schedule and an explanation of the layout. Start it in the app and the workouts land in your calendar, with last time's weights at every set.

Getting started – 6 weeksTwo short full-body workouts and two walks a week. The goal is not to get tired but to build the habit: six weeks in a…Beginner · 6 weeks · 4 sessions/week

Health per the official guidelines – gym, 12 weeksA setup that follows the physical activity recommendations from the Public Health Agency of Sweden and the WHO: two…Beginner · 12 weeks · 7 sessions/week

Health per the official guidelines – home, 12 weeksA setup that follows the physical activity recommendations from the Public Health Agency of Sweden and the WHO: two…Beginner · 12 weeks · 7 sessions/week

At home without a gym – 8 weeksThree short home workouts with body weight, dumbbells and bands, two powerwalks and one mobility session. All doable…Beginner · 8 weeks · 6 sessions/week

Kettlebell – 8 weeksThree sessions a week with one kettlebell, at home or in the gym. You start with the basics – deadlift, goblet squat,…Beginner · 8 weeks · 4 sessions/week

Build muscle – foundation, 8 weeksThree full-body workouts a week with a rest day in between, plus one mobility session. This is a well-supported layout…Beginner · 8 weeks · 4 sessions/week

Build muscle – 3 days/week, 8 weeksThree gym days a week that together cover the whole body: chest and arms, back and shoulders, legs and core. Each…Beginner · 8 weeks · 4 sessions/week

Build muscle – 4 days/week, 12 weeksFour gym days a week: chest, shoulders and triceps · back and biceps · legs and glutes · shoulders, arms and core. The…Beginner · 12 weeks · 5 sessions/week

Build muscle – 5 days/week, 12 weeksFour workouts a week, each focused on one body part: chest, back, legs and shoulders, with arms as an optional fifth.…Intermediate · 12 weeks · 6 sessions/week

Leg focus – beginner, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts: Monday with the emphasis on squat-type movements, Thursday with…Beginner · 8 weeks · 4 sessions/week

Leg focus – intermediate, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts with different emphasis: Monday knee-dominant with squat, leg…Intermediate · 8 weeks · 4 sessions/week

Leg focus – advanced, 4 days/week, 8 weeksFour gym days a week where the legs get two workouts with different emphasis: Monday knee-dominant with squat, front…Advanced · 8 weeks · 4 sessions/week

Upper/lower – beginner, 4 days/week, 8 weeksFour gym days a week: upper and lower body twice each. Session A and session B differ – A has heavier main lifts and…Beginner · 8 weeks · 4 sessions/week

Upper/lower – intermediate, 4 days/week, 8 weeksFour gym days a week: upper and lower body twice each. Session A and session B differ – A has heavier main lifts and…Intermediate · 8 weeks · 4 sessions/week

Upper/lower – advanced, 4 days/week, 8 weeksFour gym days a week: upper and lower body twice each. Session A and session B differ – A has heavier main lifts and…Advanced · 8 weeks · 4 sessions/week

Build muscle, weight focus – 3 days/week, 6 weeksThree strength workouts a week and a 45-minute powerwalk every day, for six weeks. For you who want to build muscle…Intermediate · 6 weeks · 10 sessions/week

Build muscle, weight focus – 4 days/week, 6 weeksFour strength workouts a week and a 45-minute powerwalk every day, for six weeks. For you who want to build muscle and…Intermediate · 6 weeks · 11 sessions/week

Build muscle, weight focus – 3 days/week, 12 weeksThree strength workouts a week and a 45-minute powerwalk every day, for twelve weeks. For you who want to build muscle…Intermediate · 12 weeks · 10 sessions/week

Build muscle, weight focus – 4 days/week, 12 weeksFour strength workouts a week and a 45-minute powerwalk every day, for twelve weeks. For you who want to build muscle…Intermediate · 12 weeks · 11 sessions/week

Build muscle, weight focus – advanced, 3 days/week, 6 weeksThree strength workouts a week and a 45-minute powerwalk every day, for six weeks. For you who want to build muscle…Advanced · 6 weeks · 10 sessions/week

Build muscle, weight focus – advanced, 4 days/week, 6 weeksFour strength workouts a week and a 45-minute powerwalk every day, for six weeks. For you who want to build muscle and…Advanced · 6 weeks · 11 sessions/week

Build muscle, weight focus – advanced, 3 days/week, 12 weeksThree strength workouts a week and a 45-minute powerwalk every day, for twelve weeks. For you who want to build muscle…Advanced · 12 weeks · 10 sessions/week

Build muscle, weight focus – advanced, 4 days/week, 12 weeksFour strength workouts a week and a 45-minute powerwalk every day, for twelve weeks. For you who want to build muscle…Advanced · 12 weeks · 11 sessions/week

Kettlebell – advanced, 8 weeksThree kettlebell sessions a week for those who master the swing, get-up and press: one strength session, one…Advanced · 8 weeks · 4 sessions/week

Lose weight – 12 weeksTwo strength workouts a week and a powerwalk every day – 30–60 brisk minutes, an easy walk on Sunday. From week 5 a…Beginner · 12 weeks · 9 sessions/week

Lose weight with running – beginner, 12 weeksTwo full-body sessions and two walk/run days a week for twelve weeks – the running starts with 30 seconds of jogging…Beginner · 12 weeks · 9 sessions/week

Lose weight with running – intermediate, 12 weeksTwelve weeks: two full-body sessions and two walk/run days a week that grow into 30 minutes of running, and a…Intermediate · 12 weeks · 9 sessions/week

Lose weight – strength 4 days and running, 6 weeksSix weeks with four strength sessions a week (chest/triceps, back/biceps, legs/glutes, shoulders/core), two run days…Intermediate · 6 weeks · 11 sessions/week

Run 5 km – 8 weeksFrom walking to 25 minutes of continuous running in eight weeks. Three walk/run sessions a week with growing…Beginner · 8 weeks · 5 sessions/week

Half marathon under 2:00 – 16 weeksSixteen weeks towards a half marathon under 2:00, for example Göteborgsvarvet. Requires that you already run three…Intermediate · 16 weeks · 5 sessions/week

Half marathon under 2:15 – 16 weeksSixteen weeks towards a half marathon under 2:15, for example Göteborgsvarvet. For you who run a couple of times a…Beginner · 16 weeks · 5 sessions/week

Half marathon under 2:30 – 16 weeksSixteen weeks towards a half marathon under 2:30, for example Göteborgsvarvet. For beginners who can run 30 minutes in…Beginner · 16 weeks · 5 sessions/week

Powerwalk – 8 weeksFour powerwalks a week growing from 45 to 75 minutes, one full-body workout and mobility. Powerwalking is an…Beginner · 8 weeks · 6 sessions/week

Glutes and core – beginner, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk. Eight…Beginner · 8 weeks · 4 sessions/week

Glutes and core – intermediate, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk. Eight…Intermediate · 8 weeks · 4 sessions/week

Glutes and core – advanced, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk. Eight…Advanced · 8 weeks · 4 sessions/week

Glutes and core at home – 8 weeksGlutes and core at home with a band around the knees: three 30-minute sessions and two walks a week, eight weeks of…Beginner · 8 weeks · 5 sessions/week

Military training – beginner, 8 weeksEight weeks building the base: bodyweight circuit, walk/run intervals that turn into running, strength with light…Beginner · 8 weeks · 4 sessions/week

Military training – intermediate, 8 weeksEight weeks toward the Swedish Armed Forces' requirements: circuit, 3–6 km runs, intervals, strength with deadlifts…Intermediate · 8 weeks · 5 sessions/week

Military training – advanced, 8 weeksEight weeks of high volume: five-round circuits, 5–10 km runs, 8–12 intervals, heavy strength and marches with 15–20…Advanced · 8 weeks · 5 sessions/week

Become a police officer – beginner, 8 weeksEight weeks building the base for the police fitness tests: the police's own exercise list in two rounds, cycling that…Beginner · 8 weeks · 4 sessions/week

Become a police officer – intermediate, 8 weeksEight weeks toward the police fitness tests: the police exercise list in three rounds, 4 × 4-minute bike intervals,…Intermediate · 8 weeks · 5 sessions/week

Become a police officer – advanced, 8 weeksEight weeks of high volume for the police fitness tests: the police exercise list in four timed rounds, 5–8 bike…Advanced · 8 weeks · 5 sessions/week

Crossfit-inspired – beginner, 8 weeksEight weeks of crossfit-inspired training without heavy barbells: AMRAP, for-time and chipper sessions in scaled…Beginner · 8 weeks · 5 sessions/week

Crossfit-inspired – intermediate, 8 weeksEight weeks with classic formats like Cindy and Helen: pull-ups, kettlebell swings, dumbbell thrusters, box jumps and…Intermediate · 8 weeks · 5 sessions/week

Crossfit-inspired – advanced, 8 weeksEight weeks at Rx weights: toes-to-bar, barbell thrusters, heavy deadlifts, wall balls and long chippers. Three…Advanced · 8 weeks · 5 sessions/week

Pregnancy – trimester 1, 13 weeksWeeks 1–13: train roughly as usual with a lower top. Two full-body strength sessions, walks and pelvic floor three…Intermediate · 13 weeks · 7 sessions/week

Pregnancy – trimester 2, 14 weeksWeeks 14–27: stability for hips, glutes and lower back as the centre of gravity shifts. Two strength sessions, walks…Beginner · 14 weeks · 7 sessions/week

Pregnancy – trimester 3, 13 weeksWeek 28 to birth: shorter sessions, standing and side-lying, squats and pelvic floor relaxation as preparation. Two…Beginner · 13 weeks · 7 sessions/week

Postpartum – 12 weeksTwelve weeks from the birth back toward regular training in three phases: pelvic floor and breathing first, then…Beginner · 12 weeks · 7 sessions/week