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Senior Manager Ganzkörper Trainingsplan PART II

by Nico

Program Description

Maximale Hypertrophie

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2024 07:41
  • Last Edited
    Jun 18, 2025 09:08

Summary

The Senior Manager Ganzkörper Trainingsplan PART II is a focused 10-week program designed for those looking to enhance their full-body strength three times a week. Each session incorporates a blend of compound movements and targeted isolation exercises, including the Incline Bench Press, Pull-Ups, and Squats, ensuring a comprehensive workout that builds muscle and boosts endurance. Perfect for garage gym enthusiasts, this plan emphasizes progressive overload and proper form to maximize results. Get ready to elevate your fitness game and achieve your strength goals!
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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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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Machine)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Squat (Barbell)
4 Sets
10 Reps
@8
6A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6B
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Machine)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Squat (Barbell)
4 Sets
10 Reps
@8
6A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6B
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Machine)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Squat (Barbell)
4 Sets
10 Reps
@8
6A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6B
Skull Crusher (Barbell)
3 Sets
12 Reps
@8