UNKRAUT (3 day full body powerbuilding)

„UNKRAUT“ is a 3 times a week full body program inspired by the Texas Method. It‘s designed for people who don‘t have time to go to the gym too often due to work, life or even participating in other sports.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bench Press (Barbell)

Good Morning

Seated Overhead Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Deadlift (Barbell)

Overhead Press (Barbell)

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Hammer Curl

Skull Crusher

Chin-Up (Weighted)

Romanian Deadlift (Barbell)

Incline Bench Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Bicep Curl (Cable)

Tricep Extension (Cable)

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