Heberei für Schlägerei

by hstn

2 athletes joined

Program Description

🔄 Progression Model (Double Progression) Stay within the prescribed rep range (e.g., 4-6 reps or 6-8 reps). If you hit the top of the range on all sets with good form, increase the weight next session. If you can’t add weight yet, add 1 rep per set instead until you reach the top of the range.

Program Overview

Level
Intermediate, Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 05, 2025 10:24
Last Edited
Jun 18, 2025 11:56

Summary

Unleash your potential with "Heberei für Schlägerei," a dynamic 4-week program designed to enhance your upper body strength and core stability. Committing just three days a week, you'll dive into a blend of pull-focused workouts, including bodyweight pull-ups, cable rows, and barbell presses, all tailored to build muscle and power. Each session is strategically crafted to challenge your limits and promote functional strength, making it perfect for everyday lifters looking to elevate their game. Equip yourself with a full gym and get ready to transform your physique and performance!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Pull-Up (Bodyweight)

10 reps

RPE 8

Seated Row (Cable)

8 reps

RPE 7

Overhead Press (Barbell)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Cable Crunch

10 reps

Neck Curl

10 reps

Face Pull

12 reps

RPE 7

Bicep Curl (Dumbbell)

8 reps

Tricep Extension (Cable)

8 reps

Day 1

Chin-Up (Weighted)

5 reps

RPE 8

Barbell Row

8 reps

RPE 7

Overhead Press (Barbell)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Cable Crunch

10 reps

Neck Curl

10 reps

Face Pull

12 reps

RPE 7

Bicep Curl (Machine)

8 reps

Tricep Extension (Machine)

8 reps

Day 1

Chin-Up (Weighted)

5 reps

RPE 8

Barbell Row

8 reps

RPE 7

Overhead Press (Barbell)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Cable Crunch

10 reps

Neck Curl

10 reps

Face Pull

12 reps

RPE 7

Bicep Curl (Machine)

8 reps

Tricep Extension (Machine)

8 reps

Day 1

Chin-Up (Weighted)

5 reps

RPE 8

Barbell Row

8 reps

RPE 7

Overhead Press (Barbell)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Cable Crunch

10 reps

Neck Curl

10 reps

Face Pull

12 reps

RPE 7

Bicep Curl (Machine)

8 reps

Tricep Extension (Machine)

8 reps

Day 2

Trap Bar Deadlift

4 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

Dip (Bodyweight)

10 reps

Leg Curl

8 reps

Lateral Raise (Cable)

10 reps

Meadow Row

8 reps

RPE 8

Leg Extension

Bicep Curl (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Day 2

Deadlift (Barbell)

4 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

Dip (Bodyweight)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Lateral Raise (Machine)

10 reps

Meadow Row

8 reps

RPE 8

Leg Extension

Bicep Curl (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Day 2

Deadlift (Barbell)

4 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

Dip (Bodyweight)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Lateral Raise (Machine)

10 reps

Meadow Row

8 reps

RPE 8

Leg Extension

Bicep Curl (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Day 2

Deadlift (Barbell)

4 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

Dip (Bodyweight)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Lateral Raise (Machine)

10 reps

Meadow Row

8 reps

RPE 8

Leg Extension

Bicep Curl (Cable)

8 reps

Tricep Extension (Cable)

8 reps

Day 3

Zercher Squat (Barbell)

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

RPE 8

Romanian Deadlift (Barbell)

8 reps

RPE 8

Incline Bench Press (Dumbbell)

8 reps

RPE 8

Cable Crunch

10 reps

Neck Curl

10 reps

Tricep Extension (Cable)

8 reps

Bicep Curl (Dumbbell)

8 reps

Day 3

Zercher Squat (Barbell)

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

RPE 8

Romanian Deadlift (Barbell)

8 reps

RPE 8

Incline Bench Press (Dumbbell)

8 reps

RPE 8

Cable Crunch

10 reps

Neck Curl

10 reps

Pullover (Dumbbell)

8 reps

Bicep Curl (Dumbbell)

8 reps

Day 3

Zercher Squat (Barbell)

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

RPE 8

Romanian Deadlift (Barbell)

8 reps

RPE 8

Incline Bench Press (Dumbbell)

8 reps

RPE 8

Cable Crunch

10 reps

Neck Curl

10 reps

Pullover (Dumbbell)

8 reps

Bicep Curl (Dumbbell)

8 reps

Day 3

Zercher Squat (Barbell)

5 reps

RPE 8

Bench Press (Barbell)

6 reps

RPE 8

Pull-Up (Bodyweight)

8 reps

RPE 8

Romanian Deadlift (Barbell)

8 reps

RPE 8

Incline Bench Press (Dumbbell)

8 reps

RPE 8

Cable Crunch

10 reps

Neck Curl

10 reps

Pullover (Dumbbell)

8 reps

Bicep Curl (Dumbbell)

8 reps

Day 1

Pull-Up (Bodyweight)

4 Sets

10 Reps

Seated Row (Cable)

3 Sets

8 Reps

Overhead Press (Barbell)

3 Sets

6 Reps

Bench Press (Dumbbell)

4 Sets

8 Reps

Cable Crunch

3 Sets

10 Reps

Neck Curl

3 Sets

10 Reps

Face Pull

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

8 Reps

Tricep Extension (Cable)

3 Sets

8 Reps

Day 2

Trap Bar Deadlift

4 Sets

4 Reps

Pull-Up (Bodyweight)

3 Sets

8 Reps

Dip (Bodyweight)

3 Sets

10 Reps

Leg Curl

3 Sets

8 Reps

Lateral Raise (Cable)

3 Sets

10 Reps

Meadow Row

3 Sets

8 Reps

Leg Extension

3 Sets

Bicep Curl (Cable)

3 Sets

8 Reps

Tricep Extension (Cable)

3 Sets

8 Reps

Day 3

Zercher Squat (Barbell)

4 Sets

5 Reps

Bench Press (Barbell)

4 Sets

6 Reps

Pull-Up (Bodyweight)

3 Sets

8 Reps

Romanian Deadlift (Barbell)

3 Sets

8 Reps

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

Cable Crunch

3 Sets

10 Reps

Neck Curl

3 Sets

10 Reps

Tricep Extension (Cable)

3 Sets

8 Reps

Bicep Curl (Dumbbell)

3 Sets

8 Reps