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BoostcampPNG
6/6 Volume Intensity 4 Days
by David Langbein
Program Description
Empfohlene Tage : Montag : Rest Dienstag : GK Mittwoch : Rest Donnerstag : GK Freitag : Rest Samstag : UK Sonntag : OK Volumen Phase : Jede Woche Steigert sich die Satz Zahl für ein höheres Volumen. Gewicht kann, muss aber nicht höher geschraubt werden. Woche 1-3 55-65%, Woche 4-6 60-75% Jede Woche Steigert sich die Satz Zahl für ein höheres Volumen. Gewicht kann, muss aber nicht höher geschraubt werden. Woche 1-3 55-65%, Woche 4-6 60-75% Intensity 6 Wochen - Wave Progression Gleiche Rep Range, Gleiche Satz Zahl, nur das Gewicht geht von Woche für Woche hoch. RPE ist eine Empfehlung um Auto Regulation einfügen zu können, ansonsten pro Woche auf die Mainlifts 2,5kg Drauf. Zusatz und Isos 12 Wochen - Dynamic Double Progression Gleiche Wiederholungen und Satz Zahlen. Gewicht wird erst Erhöht, sobald man die angegebene Wiederholungszahl Packt https://www.youtube.com/watch?v=lGQl9OhPCoE&list=PLnL8KVL-UzFLEap1x8DnudvbPWwHnXNR1&index=104
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 05, 2024 10:28
Last Edited
Jul 10, 2024 01:49
down_app
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Long Pause Bench Press
3 Sets
10 Reps
55%
3
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
12 Reps
55%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
55%
3
Pull-Up (Weighted)
3 Sets
10 Reps
55%
4
Dip (Weighted)
3 Sets
10 Reps
55%
Day 3
1
Front Squat (Barbell)
3 Sets
12 Reps
55%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
55%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
55%
2
Chin-Up (Weighted)
3 Sets
10 Reps
55%
3
Overhead Press (Barbell)
3 Sets
12 Reps
55%
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
4 Sets
10 Reps
55%
2
Long Pause Bench Press
4 Sets
10 Reps
55%
3
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
4 Sets
12 Reps
55%
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
55%
3
Pull-Up (Weighted)
4 Sets
10 Reps
55%
4
Dip (Weighted)
4 Sets
10 Reps
55%
Day 3
1
Front Squat (Barbell)
4 Sets
12 Reps
55%
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
55%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
55%
2
Chin-Up (Weighted)
4 Sets
10 Reps
55%
3
Overhead Press (Barbell)
4 Sets
12 Reps
55%
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
5 Sets
10 Reps
55%
2
Long Pause Bench Press
5 Sets
10 Reps
55%
3
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
5 Sets
12 Reps
55%
2
Incline Bench Press (Barbell)
5 Sets
12 Reps
55%
3
Pull-Up (Weighted)
5 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
10 Reps
55%
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
55%
2
Romanian Deadlift (Barbell)
5 Sets
12 Reps
55%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
12 Reps
55%
2
Chin-Up (Weighted)
5 Sets
10 Reps
55%
3
Overhead Press (Barbell)
5 Sets
12 Reps
55%
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
60%
2
Long Pause Bench Press
3 Sets
8 Reps
60%
3
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
60%
3
Pull-Up (Weighted)
3 Sets
8 Reps
60%
4
Dip (Weighted)
3 Sets
8 Reps
60%
Day 3
1
Front Squat (Barbell)
3 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Chin-Up (Weighted)
3 Sets
8 Reps
60%
3
Overhead Press (Barbell)
3 Sets
10 Reps
60%
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
60%
2
Long Pause Bench Press
4 Sets
8 Reps
60%
3
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
4 Sets
10 Reps
60%
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
60%
3
Pull-Up (Weighted)
4 Sets
8 Reps
60%
4
Dip (Weighted)
4 Sets
8 Reps
60%
Day 3
1
Front Squat (Barbell)
4 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
60%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
60%
2
Chin-Up (Weighted)
4 Sets
8 Reps
60%
3
Overhead Press (Barbell)
4 Sets
10 Reps
60%
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
5 Sets
8 Reps
60%
2
Long Pause Bench Press
5 Sets
8 Reps
60%
3
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
5 Sets
10 Reps
60%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Pull-Up (Weighted)
5 Sets
8 Reps
60%
4
Dip (Weighted)
5 Sets
8 Reps
60%
Day 3
1
Front Squat (Barbell)
5 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
60%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
10 Reps
60%
2
Chin-Up (Weighted)
5 Sets
8 Reps
60%
3
Overhead Press (Barbell)
5 Sets
10 Reps
60%
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
2
Long Pause Bench Press
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
3
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
2
Incline Bench Press (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@6
@6
3
Pull-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
4
Dip (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
Day 3
1
Front Squat (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@6
@6
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@6
@6
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
2
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
3
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
2
Long Pause Bench Press
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
3
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
2
Incline Bench Press (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@7
@6
3
Pull-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
4
Dip (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
Day 3
1
Front Squat (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@7
@6
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@7
@6
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
2
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
3
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
2
Long Pause Bench Press
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
3
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
2
Incline Bench Press (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@8
@6
3
Pull-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
4
Dip (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
Day 3
1
Front Squat (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
8 Reps
10 Reps
@8
@6
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
2
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
3
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
2
Long Pause Bench Press
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
3
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
2
Incline Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@6
@6
3
Pull-Up (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
4
Dip (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
Day 3
1
Front Squat (Barbell)
3 Sets
2 Sets
6 Reps
8 Reps
@6
@6
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
6 Reps
8 Reps
@6
@6
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
2
Chin-Up (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
3
Overhead Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@6
@6
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
2
Long Pause Bench Press
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
3
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
2
Incline Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@7
@6
3
Pull-Up (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
4
Dip (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
Day 3
1
Front Squat (Barbell)
3 Sets
2 Sets
6 Reps
8 Reps
@7
@6
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
6 Reps
8 Reps
@7
@6
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
2
Chin-Up (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
3
Overhead Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@7
@6
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10
Day 1
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
2
Long Pause Bench Press
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
3
Bent Over Row (Barbell, Paused)
3 Sets
10 Reps
@9
4A
Upright Row (Cable)
3 Sets
10-12 Reps
@9-10
4B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
5
Jump Rope
1 Set
10-20 mins
100%
Day 2
1
Squat (Low Bar)
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
2
Incline Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
8 Reps
@8
@6
3
Pull-Up (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
4
Dip (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
Day 3
1
Front Squat (Barbell)
3 Sets
2 Sets
6 Reps
8 Reps
@8
@6
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
6 Reps
8 Reps
@8
@6
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
4
Decline Crunch
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
2
Chin-Up (Weighted)
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
3
Overhead Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
@8
@6
4A
Face Pull
3 Sets
10-12 Reps
@9-10
4B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9-10
5
Punching Bag
5 Sets
3 mins
@10