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BoostcampPNG

ChatGPT klärt

by Ramona B.

Program Description

Ein simpler Krafttrainingplan

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2025 07:07
  • Last Edited
    Apr 27, 2025 08:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.6%
Glutes
14.7%
Abs
14%
Hamstrings
11%
Triceps
6.2%
Upper Back
5.9%
Lower Back
4.7%
Full-Body
4.5%
Front Delts
4.2%
Lats
3.2%
Chest
2.9%
Middle Delts
2.7%
Adductors
2.5%
Rear Delts
1.5%
Biceps
1.3%
Forearms
0.9%
Stretching
0.3%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8-12 reps
-
2
Plank
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Seated Row (Cable)
4
6-8 reps
-
6
Farmer's Walk (Weighted)
3
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Passes
3
10 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
12-15 reps
-
7
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Passes
3
10 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
12-15 reps
-
7
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Passes
3
10 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
12-15 reps
-
7
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Passes
3
10 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
12-15 reps
-
7
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Passes
3
10 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
12-15 reps
-
7
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Passes
3
10 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
12-15 reps
-
7
Plank
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Passes
3
10 reps
-
2
Push Up
4
8-12 reps
-
3
Lat Pulldown
4
6-10 reps
-
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Plank
3
12-15 reps
-
7
Plank
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-8 reps
-
2
Step-Up (Weighted)
4
16 reps
-
3
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
5
Dead Bug
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Swing
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-16 reps
-
4
Goblet Squat
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Swing
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-16 reps
-
4
Goblet Squat
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Swing
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-16 reps
-
4
Goblet Squat
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Swing
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-16 reps
-
4
Goblet Squat
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Swing
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-16 reps
-
4
Goblet Squat
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Swing
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-16 reps
-
4
Goblet Squat
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Slams
4
12-15 reps
-
2
Kettlebell Swing
3
15-20 reps
-
3
Walking Lunge (Dumbbell)
4
12-16 reps
-
4
Goblet Squat
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Romanian Deadlift (Dumbbell)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10-15 reps
-
2
Med Ball Slam
4
12-15 reps
-
3
Kettlebell Clean and Press
4
8-10 reps
-
4
Single Leg Deadlift
4
12-15 reps
-
5
Step-Up (Weighted)
4
10-12 reps
-
6
Side Plank
4
30-60 secs
-
Week 1
1 / 8 Weeks
Day 3
1
Jump Squat
3 Sets
10-15 Reps
-
2
Med Ball Slam
4 Sets
12-15 Reps
-
3
Kettlebell Clean and Press
4 Sets
8-10 Reps
-
4
Single Leg Deadlift
4 Sets
12-15 Reps
-
5
Step-Up (Weighted)
4 Sets
10-12 Reps
-
6
Side Plank
4 Sets
30-60 secs
-
Day 1
1
Push Up
4 Sets
8-12 Reps
-
2
Plank
3 Sets
12-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
4
Lat Pulldown
4 Sets
6-8 Reps
-
5
Seated Row (Cable)
4 Sets
6-8 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
30 secs
-
Day 2
1
Goblet Squat
4 Sets
6-8 Reps
-
2
Step-Up (Weighted)
4 Sets
16 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
5
Dead Bug
3 Sets
10-12 Reps
-