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OK / UK (mit Clean & Workout)

by Markus S.
1 athletes joined

Program Description

Kraft

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2024 10:21
  • Last Edited
    Jun 18, 2025 11:23

Summary

Unlock your strength potential with the "OK / UK (mit Clean & Workout)" program! Over the course of 5 weeks, you'll engage in 4 intense training sessions each week, focusing on key compound lifts like the Clean, Bench Press, and Deadlift to build muscle and enhance your overall fitness. This program combines heavy lifting with targeted accessory work to sculpt your physique and boost your performance. Get ready to challenge yourself and achieve measurable results in just over a month!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-8
2
Military Press (Barbell)
3
8 reps
RPE 7-8
3
Seated Row (Machine)
4
8 reps
RPE 7-8
4
Butterfly Maschine
3
8 reps
RPE 7-8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7-8
6
Face Pull
5
8 reps
RPE 7-8
7
Bicep Curl (Cable)
4
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7-8
2
Military Press (Barbell)
4
8 reps
RPE 7-8
3
Seated Row (Machine)
4
8 reps
RPE 7-8
4
Butterfly Maschine
4
8 reps
RPE 7-8
5
Face Pull
6
8 reps
RPE 7-8
6
Tricep Pushdown (Cable)
5
8 reps
RPE 7-8
7
Bicep Curl (Cable)
5
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8-9
2
Military Press (Barbell)
4
10 reps
RPE 8-9
3
Seated Row (Machine)
4
10 reps
RPE 8-9
4
Butterfly Maschine
4
10 reps
RPE 8-9
5
Face Pull
6
8 reps
RPE 8-9
6
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
7
Bicep Curl (Cable)
5
8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9-10
2
Military Press (Barbell)
4
8 reps
RPE 9-10
3
Seated Row (Machine)
4
8 reps
RPE 9-10
4
Butterfly Maschine
4
8 reps
RPE 9-10
5
Face Pull
6
8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
6
8 reps
RPE 9-10
7
Bicep Curl (Cable)
6
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 4-5
2
Military Press (Barbell)
3
8 reps
RPE 4-5
3
Seated Row (Machine)
3
8 reps
RPE 4-5
4
Butterfly Maschine
3
8 reps
RPE 4-5
5
Face Pull
3
8 reps
RPE 4-5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 4-5
7
Bicep Curl (Cable)
3
8 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
70%
2
Backsquat
3
8 reps
RPE 7-8
3
Zercher Squat (Barbell)
3
8 reps
RPE 7-8
4
Deadlift (Barbell)
3
8 reps
RPE 7-8
5
Crunch (DB/Maschine)
4
10 reps
RPE 7-8
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
80%
2
Backsquat
4
8 reps
RPE 7-8
3
Zercher Squat (Barbell)
4
8 reps
RPE 7-8
4
Deadlift (Barbell)
4
8 reps
RPE 7-8
5
Crunch (DB/Maschine)
5
10 reps
RPE 7-8
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
85%
2
Backsquat
4
8 reps
RPE 8-9
3
Zercher Squat (Barbell)
4
8 reps
RPE 8-9
4
Deadlift (Barbell)
4
8 reps
RPE 8-9
5
Crunch (DB/Maschine)
5
10 reps
RPE 8-9
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
90%
2
Backsquat
4
8 reps
RPE 9-10
3
Zercher Squat (Barbell)
4
8 reps
RPE 9-10
4
Deadlift (Barbell)
4
8 reps
RPE 9-10
5
Crunch (DB/Maschine)
6
10 reps
RPE 9-10
6
Workout
1
15-30 mins
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
15 mins
80%
2
Backsquat
3
8 reps
RPE 4-5
3
Zercher Squat (Barbell)
3
8 reps
RPE 4-5
4
Deadlift (Barbell)
3
8 reps
RPE 4-5
5
Crunch (DB/Maschine)
3
10 reps
RPE 4-5
6
Workout
1
15-30 mins
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
10 reps
RPE 7-8
3
Lat Pulldown
3
10 reps
RPE 7-8
4
Chest Press (Machine)
3
10 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7-8
7
Dip (Weighted)
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
10 reps
RPE 7-8
3
Lat Pulldown
4
10 reps
RPE 7-8
4
Chest Press (Machine)
4
10 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 7-8
7
Dip (Weighted)
5
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8-9
2
Bent Over Row (Barbell)
4
10 reps
RPE 8-9
3
Lat Pulldown
4
10 reps
RPE 8-9
4
Chest Press (Machine)
4
10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-9
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
7
Dip (Weighted)
5
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9-10
2
Bent Over Row (Barbell)
5
10 reps
RPE 9-10
3
Lat Pulldown
5
10 reps
RPE 9-10
4
Chest Press (Machine)
5
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 9-10
6
Bicep Curl (Dumbbell)
6
10 reps
RPE 9-10
7
Dip (Weighted)
6
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 4-5
2
Bent Over Row (Barbell)
3
10 reps
RPE 4-5
3
Lat Pulldown
3
10 reps
RPE 4-5
4
Chest Press (Machine)
3
10 reps
RPE 4-5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 4-5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 4-5
7
Dip (Weighted)
3
10 reps
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7-8
2
Hack Squat
3
8 reps
RPE 7-8
3
Leg Curl
3
8 reps
RPE 7-8
4
Hip Abductor (Machine)
3
8 reps
RPE 7-8
5
Leg Press
3
8 reps
RPE 7-8
6
Crunch (DB/Maschine)
4
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Leg Curl
3
10 reps
RPE 7-8
4
Hip Abductor (Machine)
3
10 reps
RPE 7-8
5
Leg Press
3
10 reps
RPE 7-8
6
Crunch (DB/Maschine)
4
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8-9
2
Hack Squat
4
8 reps
RPE 8-9
3
Leg Curl
4
8 reps
RPE 8-9
4
Hip Abductor (Machine)
3
8 reps
RPE 8-9
5
Leg Press
4
8 reps
RPE 8-9
6
Crunch (DB/Maschine)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 9-10
2
Hack Squat
4
10 reps
RPE 9-10
3
Leg Curl
4
8 reps
RPE 9-10
4
Hip Abductor (Machine)
3
8 reps
RPE 9-10
5
Leg Press
4
10 reps
RPE 9-10
6
Crunch (DB/Maschine)
4
12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 4-5
2
Hack Squat
3
10 reps
RPE 4-5
3
Leg Curl
3
10 reps
RPE 4-5
4
Hip Abductor (Machine)
3
8 reps
RPE 4-5
5
Leg Press
3
10 reps
RPE 4-5
6
Crunch (DB/Maschine)
4
12 reps
RPE 4-5
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-8
2
Military Press (Barbell)
3 Sets
8 Reps
@7-8
3
Seated Row (Machine)
4 Sets
8 Reps
@7-8
4
Butterfly Maschine
3 Sets
8 Reps
@7-8
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7-8
6
Face Pull
5 Sets
8 Reps
@7-8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@7-8
Day 2
1
Clean (Barbell)
1 Set
15 mins
70%
2
Backsquat
3 Sets
8 Reps
@7-8
3
Zercher Squat (Barbell)
3 Sets
8 Reps
@7-8
4
Deadlift (Barbell)
3 Sets
8 Reps
@7-8
5
Crunch (DB/Maschine)
4 Sets
10 Reps
@7-8
6
Workout
1 Set
15-30 mins
@5-8
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7-8
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7-8
3
Lat Pulldown
3 Sets
10 Reps
@7-8
4
Chest Press (Machine)
3 Sets
10 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7-8
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7-8
7
Dip (Weighted)
4 Sets
10 Reps
@7-8
Day 4
1
Front Squat (Barbell)
3 Sets
8 Reps
@7-8
2
Hack Squat
3 Sets
8 Reps
@7-8
3
Leg Curl
3 Sets
8 Reps
@7-8
4
Hip Abductor (Machine)
3 Sets
8 Reps
@7-8
5
Leg Press
3 Sets
8 Reps
@7-8
6
Crunch (DB/Maschine)
4 Sets
12 Reps
@7-8