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Trainingsplan

by Jack W.
2 athletes joined

Program Description

6 Wochen Einstieg um eine Basis zu bauen

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 20, 2024 11:53
  • Last Edited
    May 14, 2024 03:09
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
5-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
6
Hammer Curl
2 Sets
10-14 Reps
-
7
Hyperextension
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-14 Reps
-
5
Lying Leg Curl
3 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
3 Sets
10-14 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
5-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
6
Hammer Curl
2 Sets
10-14 Reps
-
7
Hyperextension
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-14 Reps
-
5
Lying Leg Curl
3 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
3 Sets
10-14 Reps
-