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by Ramona B.

Program Description

Ein simpler Krafttrainingplan

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2025 07:07
  • Last Edited
    Feb 24, 2025 05:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Medicine Wall Balls
4
12-15 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Kettlebell Swing
3
15-20 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Clean and Press
4
1
8-10 reps
-
-
-
3
Jump Squat
3
10-15 reps
-
4
Renegade Row
4
8-12 reps
-
5
Russian Twist (Dumbbell)
3
20-30 reps
-
6
Up Down Plank
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Medicine Wall Balls
4 Sets
12-15 Reps
-
2
Push Up
4 Sets
8-12 Reps
-
3
Lat Pulldown
4 Sets
6-10 Reps
-
4
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Plank
3 Sets
0.5-1 mins
-
Day 2
1
Goblet Squat
4 Sets
12-15 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
6-10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
4
Kettlebell Swing
3 Sets
15-20 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20-30 Reps
-
Day 3
1
Wall Slams
4 Sets
12-15 Reps
-
2
Kettlebell Clean and Press
4 Sets
1 Set
8-10 Reps
-
-
-
3
Jump Squat
3 Sets
10-15 Reps
-
4
Renegade Row
4 Sets
8-12 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
20-30 Reps
-
6
Up Down Plank
3 Sets
10-15 Reps
-