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BoostcampPNG

Oberkörper-Unterkörper

by Erik R.

Program Description

Allgemeiner Muskelaufbau

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 21, 2024 05:17
  • Last Edited
    Nov 04, 2024 10:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
12-15 reps
70%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-12 reps
70%
8
Bicep Curl (Dumbbell)
2
10-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
12-15 reps
70%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-12 reps
70%
8
Bicep Curl (Dumbbell)
2
10-12 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
60%
2
T-Bar Row
3
8-12 reps
80%
3
Lat Pulldown
3
8-12 reps
80%
4
Chest Fly (Dumbbell)
3
10-15 reps
65%
5
Chest Press (Machine)
3
8-12 reps
80%
6
Lateral Raise (Dumbbell)
4
10-14 reps
65%
7
Skull Crusher (Barbell)
3
10-14 reps
65%
8
Bicep Curl (Dumbbell)
2
10-14 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
70%
2
Leg Press
4
8-12 reps
80%
3
Single-Leg Leg Curl
4
10-15 reps
70%
4
Standing Calf Raise
4
8-12 reps
70%
Week 1
1 / 6 Weeks
Day 1
1
Pullover (Dumbbell)
3 Sets
15-20 Reps
60%
2
T-Bar Row
3 Sets
8-12 Reps
80%
3
Lat Pulldown
3 Sets
8-12 Reps
80%
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
65%
5
Chest Press (Machine)
3 Sets
8-12 Reps
80%
6
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
65%
7
Skull Crusher (Barbell)
3 Sets
10-14 Reps
65%
8
Bicep Curl (Dumbbell)
2 Sets
10-14 Reps
65%
Day 2
1
Leg Extension
4 Sets
10-15 Reps
70%
2
Leg Press
4 Sets
8-12 Reps
80%
3
Single-Leg Leg Curl
4 Sets
10-15 Reps
70%
4
Standing Calf Raise
4 Sets
8-12 Reps
70%
Day 3
1
Pullover (Dumbbell)
3 Sets
15-20 Reps
60%
2
T-Bar Row
3 Sets
8-12 Reps
80%
3
Lat Pulldown
3 Sets
8-12 Reps
80%
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
65%
5
Chest Press (Machine)
3 Sets
8-12 Reps
80%
6
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
65%
7
Skull Crusher (Barbell)
3 Sets
10-14 Reps
65%
8
Bicep Curl (Dumbbell)
2 Sets
10-14 Reps
65%
Day 4
1
Leg Extension
4 Sets
10-15 Reps
70%
2
Leg Press
4 Sets
8-12 Reps
80%
3
Single-Leg Leg Curl
4 Sets
10-15 Reps
70%
4
Standing Calf Raise
4 Sets
8-12 Reps
70%