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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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Long Pause Bench Press
3
10 reps
55%
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
55%
2
Long Pause Bench Press
4
10 reps
55%
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
55%
2
Long Pause Bench Press
5
10 reps
55%
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
60%
2
Long Pause Bench Press
3
8 reps
60%
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
60%
2
Long Pause Bench Press
4
8 reps
60%
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
60%
2
Long Pause Bench Press
5
8 reps
60%
3
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
5 reps
8 reps
RPE 6
RPE 6
2
Long Pause Bench Press
3
2
5 reps
8 reps
RPE 6
RPE 6
3
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
5 reps
8 reps
RPE 7
RPE 6
2
Long Pause Bench Press
3
2
5 reps
8 reps
RPE 7
RPE 6
3
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
5 reps
8 reps
RPE 8
RPE 6
2
Long Pause Bench Press
3
2
5 reps
8 reps
RPE 8
RPE 6
3
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
6 reps
RPE 6
RPE 6
2
Long Pause Bench Press
3
2
3 reps
6 reps
RPE 6
RPE 6
3
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
6 reps
RPE 7
RPE 6
2
Long Pause Bench Press
3
2
3 reps
6 reps
RPE 7
RPE 6
3
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
6 reps
RPE 8
RPE 6
2
Long Pause Bench Press
3
2
3 reps
6 reps
RPE 8
RPE 6
3
Bent Over Row (Barbell, Paused)
3
10 reps
RPE 9
4A
Upright Row (Cable)
3
10-12 reps
RPE 9-10
4B
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
5
Jump Rope
1
10-20 mins
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12 reps
55%
2
Incline Bench Press (Barbell)
3
12 reps
55%
3
Pull-Up (Weighted)
3
10 reps
55%
4
Dip (Weighted)
3
10 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
12 reps
55%
2
Incline Bench Press (Barbell)
4
12 reps
55%
3
Pull-Up (Weighted)
4
10 reps
55%
4
Dip (Weighted)
4
10 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
12 reps
55%
2
Incline Bench Press (Barbell)
5
12 reps
55%
3
Pull-Up (Weighted)
5
10 reps
55%
4
Dip (Weighted)
5
10 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
60%
2
Incline Bench Press (Barbell)
3
10 reps
60%
3
Pull-Up (Weighted)
3
8 reps
60%
4
Dip (Weighted)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
60%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
4
8 reps
60%
4
Dip (Weighted)
4
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
60%
2
Incline Bench Press (Barbell)
5
10 reps
60%
3
Pull-Up (Weighted)
5
8 reps
60%
4
Dip (Weighted)
5
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
5 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
3
2
8 reps
10 reps
RPE 6
RPE 6
3
Pull-Up (Weighted)
3
2
5 reps
8 reps
RPE 6
RPE 6
4
Dip (Weighted)
3
2
5 reps
8 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
5 reps
8 reps
RPE 7
RPE 6
2
Incline Bench Press (Barbell)
3
2
8 reps
10 reps
RPE 7
RPE 6
3
Pull-Up (Weighted)
3
2
5 reps
8 reps
RPE 7
RPE 6
4
Dip (Weighted)
3
2
5 reps
8 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
5 reps
8 reps
RPE 8
RPE 6
2
Incline Bench Press (Barbell)
3
2
8 reps
10 reps
RPE 8
RPE 6
3
Pull-Up (Weighted)
3
2
5 reps
8 reps
RPE 8
RPE 6
4
Dip (Weighted)
3
2
5 reps
8 reps
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
3 reps
6 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
3
2
5 reps
8 reps
RPE 6
RPE 6
3
Pull-Up (Weighted)
3
2
3 reps
6 reps
RPE 6
RPE 6
4
Dip (Weighted)
3
2
3 reps
6 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
3 reps
6 reps
RPE 7
RPE 6
2
Incline Bench Press (Barbell)
3
2
5 reps
8 reps
RPE 7
RPE 6
3
Pull-Up (Weighted)
3
2
3 reps
6 reps
RPE 7
RPE 6
4
Dip (Weighted)
3
2
3 reps
6 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
3 reps
6 reps
RPE 8
RPE 6
2
Incline Bench Press (Barbell)
3
2
5 reps
8 reps
RPE 8
RPE 6
3
Pull-Up (Weighted)
3
2
3 reps
6 reps
RPE 8
RPE 6
4
Dip (Weighted)
3
2
3 reps
6 reps
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
55%
2
Romanian Deadlift (Barbell)
3
12 reps
55%
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
55%
2
Romanian Deadlift (Barbell)
4
12 reps
55%
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
55%
2
Romanian Deadlift (Barbell)
5
12 reps
55%
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
10 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
60%
2
Romanian Deadlift (Barbell)
4
10 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Romanian Deadlift (Barbell)
5
10 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
8 reps
10 reps
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
3
2
8 reps
10 reps
RPE 6
RPE 6
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
8 reps
10 reps
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
2
8 reps
10 reps
RPE 7
RPE 6
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
8 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
3
2
8 reps
10 reps
RPE 8
RPE 6
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
6 reps
8 reps
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
3
2
6 reps
8 reps
RPE 6
RPE 6
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
6 reps
8 reps
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
3
2
6 reps
8 reps
RPE 7
RPE 6
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
6 reps
8 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
3
2
6 reps
8 reps
RPE 8
RPE 6
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Decline Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
55%
2
Chin-Up (Weighted)
3
10 reps
55%
3
Overhead Press (Barbell)
3
12 reps
55%
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
55%
2
Chin-Up (Weighted)
4
10 reps
55%
3
Overhead Press (Barbell)
4
12 reps
55%
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
55%
2
Chin-Up (Weighted)
5
10 reps
55%
3
Overhead Press (Barbell)
5
12 reps
55%
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Chin-Up (Weighted)
3
8 reps
60%
3
Overhead Press (Barbell)
3
10 reps
60%
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Chin-Up (Weighted)
4
8 reps
60%
3
Overhead Press (Barbell)
4
10 reps
60%
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Chin-Up (Weighted)
5
8 reps
60%
3
Overhead Press (Barbell)
5
10 reps
60%
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
8 reps
RPE 6
RPE 6
2
Chin-Up (Weighted)
3
2
5 reps
8 reps
RPE 6
RPE 6
3
Overhead Press (Barbell)
3
2
5 reps
8 reps
RPE 6
RPE 6
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
8 reps
RPE 7
RPE 6
2
Chin-Up (Weighted)
3
2
5 reps
8 reps
RPE 7
RPE 6
3
Overhead Press (Barbell)
3
2
5 reps
8 reps
RPE 7
RPE 6
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
8 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
2
5 reps
8 reps
RPE 8
RPE 6
3
Overhead Press (Barbell)
3
2
5 reps
8 reps
RPE 8
RPE 6
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
RPE 6
RPE 6
2
Chin-Up (Weighted)
3
2
3 reps
6 reps
RPE 6
RPE 6
3
Overhead Press (Barbell)
3
2
3 reps
6 reps
RPE 6
RPE 6
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
RPE 7
RPE 6
2
Chin-Up (Weighted)
3
2
3 reps
6 reps
RPE 7
RPE 6
3
Overhead Press (Barbell)
3
2
3 reps
6 reps
RPE 7
RPE 6
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
2
3 reps
6 reps
RPE 8
RPE 6
3
Overhead Press (Barbell)
3
2
3 reps
6 reps
RPE 8
RPE 6
4A
Face Pull
3
10-12 reps
RPE 9-10
4B
Standing Pullover (Cable)
3
10-12 reps
RPE 9-10
5
Punching Bag
5
3 mins
RPE 10
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