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Mann werden

by Yeonwoo J.

Program Description

being man

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 12, 2026 10:39
  • Last Edited
    Feb 12, 2026 11:01
Muscle Engagement
Front
Back
MuscleSet
Lats
11.4%
Upper Back
10.9%
Biceps
9.9%
Triceps
9.3%
Chest
8.4%
Front Delts
8.4%
Quadriceps
7.6%
Hamstrings
7.6%
Abs
6.1%
Glutes
5.9%
Forearms
3.8%
Calves
3.4%
Middle Delts
2.9%
Adductors
1.7%
Rear Delts
1.5%
Lower Back
1.3%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-10 reps
-
6
Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Chest Fly (Cable)
3
8-10 reps
-
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-10 reps
-
6
Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Chest Fly (Cable)
3
8-10 reps
-
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-10 reps
-
6
Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Chest Fly (Cable)
3
8-10 reps
-
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-10 reps
-
6
Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Chest Fly (Cable)
3
8-10 reps
-
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-10 reps
-
6
Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Chest Fly (Cable)
3
8-10 reps
-
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Pullover (Dumbbell)
4
10-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Incline Bench Press (Dumbbell)
4
6-10 reps
-
6
Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Chest Fly (Cable)
3
8-10 reps
-
3
Chest Fly (Cable)
3
8-10 reps
-
4
Cable Crunch
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
2
10-15 reps
-
4
Leg Curl
2
10-12 reps
-
5
Calf Raise (Machine)
4
10-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Face Pull
3
6-8 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Reverse Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Cable Reverse Fly
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Face Pull
3
6-8 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Reverse Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Cable Reverse Fly
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Face Pull
3
6-8 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Reverse Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Cable Reverse Fly
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Face Pull
3
6-8 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Reverse Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Cable Reverse Fly
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Face Pull
3
6-8 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Reverse Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Cable Reverse Fly
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Machine)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Face Pull
3
6-8 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Reverse Curl (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-10 reps
-
2
Seated Row (Cable)
4
8-10 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Cable Reverse Fly
4
8-10 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Preacher Curl (Machine)
3
6-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
-
-
-
-
2
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Cable Crunch
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10-
10-
10-
10-
-
-
-
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-