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Gren Rs Vorbereitung

by P
2 athletes joined

Program Description

Ganzkörpertraining Ein Tag Training ein Tag Pause Low Volume - High Intensity Double Progression In Kombination mit Rumpftraining und Ausdauertraining

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 03, 2024 05:49
  • Last Edited
    Jun 18, 2025 09:16

Summary

Prepare to elevate your strength and conditioning with the **Gren Rs Vorbereitung** program! Over the next 8 weeks, you'll engage in a dynamic 4-day weekly routine designed to build muscle and enhance performance. This program features a balanced mix of bodyweight, dumbbell, and barbell exercises, including push-ups, deadlifts, and bench presses, ensuring a comprehensive full-body workout. Tailored for those with access to a garage gym, this plan will empower you to push your limits and achieve your fitness goals with confidence. Get ready to transform your training!
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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hammer Curl
2
-
5
Split Squat (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hammer Curl
2
-
5
Split Squat (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Wide Grip Pull-Up
2
-
4
Barbell Row
2
-
5
Front Squat (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Wide Grip Pull-Up
2
-
4
Barbell Row
2
-
5
Front Squat (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Weighted)
2
-
3
Seal Row
2
-
4
Pull-Up (Weighted)
2
-
5
Romanian Deadlift (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Weighted)
2
-
3
Seal Row
2
-
4
Pull-Up (Weighted)
2
-
5
Romanian Deadlift (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
-
2
Push Up (Weighted)
2
-
3
Rack Pull (Barbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Squat (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
-
2
Push Up (Weighted)
2
-
3
Rack Pull (Barbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
-
2
Push Up (Weighted)
2
-
3
Rack Pull (Barbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
-
2
Push Up (Weighted)
2
-
3
Rack Pull (Barbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hammer Curl
2
-
5
Split Squat (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hammer Curl
2
-
5
Split Squat (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Wide Grip Pull-Up
2
-
4
Barbell Row
2
-
5
Front Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Wide Grip Pull-Up
2
-
4
Barbell Row
2
-
5
Front Squat (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Weighted)
2
-
3
Seal Row
2
-
4
Pull-Up (Weighted)
2
-
5
Romanian Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Weighted)
2
-
3
Seal Row
2
-
4
Pull-Up (Weighted)
2
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Weighted)
2
-
3
Seal Row
2
-
4
Pull-Up (Weighted)
2
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Weighted)
2
-
3
Seal Row
2
-
4
Pull-Up (Weighted)
2
-
5
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
-
2
Push Up (Weighted)
2
-
3
Rack Pull (Barbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
-
2
Push Up (Weighted)
2
-
3
Rack Pull (Barbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hammer Curl
2
-
5
Split Squat (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hammer Curl
2
-
5
Split Squat (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Wide Grip Pull-Up
2
-
4
Barbell Row
2
-
5
Front Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Wide Grip Pull-Up
2
-
4
Barbell Row
2
-
5
Front Squat (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
-
2
Bench Press (Barbell)
2
-
3
Wide Grip Pull-Up
2
-
4
Barbell Row
2
-
5
Front Squat (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Weighted)
2
-
3
Seal Row
2
-
4
Pull-Up (Weighted)
2
-
5
Romanian Deadlift (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
-
2
Push Up (Weighted)
2
-
3
Rack Pull (Barbell)
2
-
4
Pull-Up (Bodyweight)
2
-
5
Squat (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
-
2
Seated Shoulder Press (Dumbbell)
2
-
3
Deadlift (Barbell)
2
-
4
Hammer Curl
2
-
5
Split Squat (Dumbbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
2 Sets
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
-
3
Deadlift (Barbell)
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Split Squat (Dumbbell)
2 Sets
-
Day 2
1
Bench Press (Close Grip)
2 Sets
-
2
Push Up (Weighted)
2 Sets
-
3
Rack Pull (Barbell)
2 Sets
-
4
Pull-Up (Bodyweight)
2 Sets
-
5
Squat (Barbell)
2 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Dip (Weighted)
2 Sets
-
3
Seal Row
2 Sets
-
4
Pull-Up (Weighted)
2 Sets
-
5
Romanian Deadlift (Barbell)
2 Sets
-
Day 4
1
Military Press (Barbell)
2 Sets
-
2
Bench Press (Barbell)
2 Sets
-
3
Wide Grip Pull-Up
2 Sets
-
4
Barbell Row
2 Sets
-
5
Front Squat (Barbell)
2 Sets
-