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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
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
-