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!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.3%

Triceps

11.9%

Chest

11.9%

Front Delts

9.7%

Quadriceps

9.7%

Lats

9.7%

Glutes

9.3%

Hamstrings

7.6%

Lower Back

5.5%

Biceps

5.1%

Middle Delts

3.8%

Abs

2.1%

Adductors

0.8%

Forearms

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Push Up

Seated Shoulder Press (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Split Squat (Dumbbell)

Day 1

Push Up

Seated Shoulder Press (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Split Squat (Dumbbell)

Day 1

Military Press (Barbell)

Bench Press (Barbell)

Wide Grip Pull-Up

Barbell Row

Front Squat (Barbell)

Day 1

Military Press (Barbell)

Bench Press (Barbell)

Wide Grip Pull-Up

Barbell Row

Front Squat (Barbell)

Day 1

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seal Row

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Day 1

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seal Row

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Day 1

Bench Press (Close Grip)

Push Up (Weighted)

Rack Pull (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Day 1

Bench Press (Close Grip)

Push Up (Weighted)

Rack Pull (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Day 2

Bench Press (Close Grip)

Push Up (Weighted)

Rack Pull (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Day 2

Bench Press (Close Grip)

Push Up (Weighted)

Rack Pull (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Day 2

Push Up

Seated Shoulder Press (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Split Squat (Dumbbell)

Day 2

Push Up

Seated Shoulder Press (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Split Squat (Dumbbell)

Day 2

Military Press (Barbell)

Bench Press (Barbell)

Wide Grip Pull-Up

Barbell Row

Front Squat (Barbell)

Day 2

Military Press (Barbell)

Bench Press (Barbell)

Wide Grip Pull-Up

Barbell Row

Front Squat (Barbell)

Day 2

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seal Row

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Day 2

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seal Row

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Day 3

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seal Row

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Day 3

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seal Row

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Day 3

Bench Press (Close Grip)

Push Up (Weighted)

Rack Pull (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Day 3

Bench Press (Close Grip)

Push Up (Weighted)

Rack Pull (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Day 3

Push Up

Seated Shoulder Press (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Split Squat (Dumbbell)

Day 3

Push Up

Seated Shoulder Press (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Split Squat (Dumbbell)

Day 3

Military Press (Barbell)

Bench Press (Barbell)

Wide Grip Pull-Up

Barbell Row

Front Squat (Barbell)

Day 3

Military Press (Barbell)

Bench Press (Barbell)

Wide Grip Pull-Up

Barbell Row

Front Squat (Barbell)

Day 4

Military Press (Barbell)

Bench Press (Barbell)

Wide Grip Pull-Up

Barbell Row

Front Squat (Barbell)

Day 4

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seal Row

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Day 4

Bench Press (Close Grip)

Push Up (Weighted)

Rack Pull (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Day 4

Push Up

Seated Shoulder Press (Dumbbell)

Deadlift (Barbell)

Hammer Curl

Split Squat (Dumbbell)

Day 1

Push Up

2 Sets

Seated Shoulder Press (Dumbbell)

2 Sets

Deadlift (Barbell)

2 Sets

Hammer Curl

2 Sets

Split Squat (Dumbbell)

2 Sets

Day 2

Bench Press (Close Grip)

2 Sets

Push Up (Weighted)

2 Sets

Rack Pull (Barbell)

2 Sets

Pull-Up (Bodyweight)

2 Sets

Squat (Barbell)

2 Sets

Day 3

Incline Bench Press (Dumbbell)

2 Sets

Dip (Weighted)

2 Sets

Seal Row

2 Sets

Pull-Up (Weighted)

2 Sets

Romanian Deadlift (Barbell)

2 Sets

Day 4

Military Press (Barbell)

2 Sets

Bench Press (Barbell)

2 Sets

Wide Grip Pull-Up

2 Sets

Barbell Row

2 Sets

Front Squat (Barbell)

2 Sets