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Lindas Trainingsplan :)

by Daniel B.
4 athletes joined

Program Description

Anfängertraining mit Fokus auf Fettverbrennung, Bauch, Beine, Po und Rücken. Abwechslung bei den Workouts, damit es nicht langweilig wird. Ich bin kein Arzt und kein Personaltrainer, habe lediglich Eigenerfahrung im Programmen. Konsultier nen Arzt bei Sorgen. Nach der sechsten Woche unbedingt Deload machen. Oder von vorn mit dem Programm beginnen, ist quasi ne Deloadwoche :)

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 30, 2024 08:35
  • Last Edited
    Nov 13, 2024 01:12
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
RPE 6
2
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 6
3
Wide Grip Lat Pulldown
2
15 reps
RPE 6
4
Seated Hamstring Curl
2
15 reps
RPE 6
5
Hyperextension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
10-12 reps
RPE 7
5
Hyperextension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 7
3
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 7
5
Seated Hamstring Curl
2
8-10 reps
RPE 7
6
Hyperextension
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
10-12 reps
RPE 7
5
Hyperextension
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Seated Hamstring Curl
3
10-12 reps
RPE 7
4
Hyperextension
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 7
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
3
10-12 reps
RPE 7
5
Hyperextension
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
RPE 6
2
High Bar Squat (Barbell)
2
15 reps
RPE 6
3
Overhead Press (Barbell)
2
15 reps
RPE 6
4
Bench Press (Barbell)
2
15 reps
RPE 6
5
Cable Crunch
2
15 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
15 reps
RPE 7
2
High Bar Squat (Barbell)
3
10-12 reps
RPE 7
3
Overhead Press (Barbell)
2
10-12 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 7
5
Bench Press (Barbell)
2
10-12 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7
7
Hyperextension
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
15 reps
RPE 7
2
High Bar Squat (Barbell)
1
1
10-12 reps
6-8 reps
RPE 7
RPE 7
3
High Bar Squat (Barbell)
1
AMRAP
RPE 10
4
Overhead Press (Barbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 7
6
Bench Press (Barbell)
1
AMRAP
RPE 7
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
15 reps
RPE 7
2
High Bar Squat (Barbell)
2
10-12 reps
RPE 7
3
Overhead Press (Barbell)
2
10-12 reps
RPE 7
4
Bench Press (Barbell)
2
10-12 reps
RPE 7
5
Cable Crunch
2
15 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
15 reps
RPE 7
2
High Bar Squat (Barbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
3
Overhead Press (Barbell)
2
10-12 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 7
5
Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
6
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
12-15 reps
15-20 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
15 reps
RPE 7
2
High Bar Squat (Barbell)
2
8 reps
RPE 7
3
High Bar Squat (Barbell)
1
AMRAP
RPE 10
4
Lateral Raise (Cable)
2
15 reps
RPE 7
5
Bench Press (Barbell)
2
8 reps
RPE 7
6
Bench Press (Barbell)
1
AMRAP
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@6
2
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@6
3
Wide Grip Lat Pulldown
2 Sets
15 Reps
@6
4
Seated Hamstring Curl
2 Sets
15 Reps
@6
5
Hyperextension
2 Sets
15 Reps
@6
Day 2
1
Kettlebell Swing
2 Sets
15 Reps
@6
2
High Bar Squat (Barbell)
2 Sets
15 Reps
@6
3
Overhead Press (Barbell)
2 Sets
15 Reps
@6
4
Bench Press (Barbell)
2 Sets
15 Reps
@6
5
Cable Crunch
2 Sets
15 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@6