Full body – intermediate
Full bodyIntermediate7 exercisesabout 60 min
The big lifts in one workout: squat, bench, row and deadlift.
Exercises
Barbell Back Squat3 sets × 5 · rest 150 sBarbell Bench Press3 sets × 5 · rest 150 sBent-Over Barbell Row3 sets × 6-8 · rest 120 s
Romanian Deadlift3 sets × 8-10 · rest 120 s
Barbell Overhead Press3 sets × 6-8 · rest 120 s
Pull-Up3 sets × 6-10 · rest 120 s
Hanging Knee Raise3 sets × 8-10 · rest 60 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
Health per the official guidelines – gym, 12 weeksA setup that follows the physical activity recommendations from the Public Health Agency of Sweden and the WHOBuild muscle – foundation, 8 weeksThree full-body workouts a week with a rest day in between, plus one mobility session. This is a well-supporteLose weight – 12 weeksTwo strength workouts a week and a powerwalk every day – 30–60 brisk minutes, an easy walk on Sunday. From weePowerwalk – 8 weeksFour powerwalks a week growing from 45 to 75 minutes, one full-body workout and mobility. Powerwalking is an uLose 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 jLose 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
