Janas Plan erster Block

by Mendel J.

1 athletes joined

Program Description

Hallo Jana! Wenn du irgendwelche Fragen hast, bin ich jederzeit verfügbar :)

Program Overview

Level
Beginner
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 10, 2025 08:29
Last Edited
May 25, 2025 09:16

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.7%

Quadriceps

10.9%

Hamstrings

10.9%

Front Delts

10.9%

Middle Delts

7.3%

Triceps

7.3%

Chest

7.3%

Abductors

5.5%

Upper Back

5.5%

Rear Delts

5.5%

Abs

3.6%

Lats

3.6%

Calves

3.6%

Adductors

1.8%

Biceps

1.8%

Lower Back

1.8%

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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

1

Squat (Barbell)

3

6 reps

-

2

Hip Abductor (Machine)

3

6 reps

-

3

Lat Pulldown

3

6 reps

-

4

Seated Overhead Press (Dumbbell)

3

6 reps

-

5

Chest Fly (Machine)

3

6 reps

-

6

Rear Delt Fly (Machine)

3

10 reps

-

Day 1

1

Squat (Barbell)

3

6 reps

-

2

Hip Abductor (Machine)

3

6 reps

-

3

Lat Pulldown

3

6 reps

-

4

Seated Overhead Press (Dumbbell)

3

6 reps

-

5

Chest Fly (Machine)

3

6 reps

-

6

Rear Delt Fly (Machine)

3

10 reps

-

Day 1

1

Squat (Barbell)

3

6 reps

-

2

Hip Abductor (Machine)

3

6 reps

-

3

Lat Pulldown

3

6 reps

-

4

Seated Overhead Press (Dumbbell)

3

6 reps

-

5

Chest Fly (Machine)

3

6 reps

-

6

Rear Delt Fly (Machine)

3

10 reps

-

Day 1

1

Squat (Barbell)

3

6 reps

-

2

Hip Abductor (Machine)

3

6 reps

-

3

Lat Pulldown

3

6 reps

-

4

Seated Overhead Press (Dumbbell)

3

6 reps

-

5

Chest Fly (Machine)

3

6 reps

-

6

Rear Delt Fly (Machine)

3

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

3

6 reps

-

2

Leg Press (45 Degrees)

3

6 reps

-

3

Bench Press (Barbell)

3

6 reps

-

4

Lateral Raise (Dumbbell)

3

6 reps

-

5

External Rotation

3

10 reps

-

6

Standing Calf Raise

3

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

3

6 reps

-

2

Leg Press (45 Degrees)

3

6 reps

-

3

Bench Press (Barbell)

3

6 reps

-

4

Lateral Raise (Dumbbell)

3

6 reps

-

5

External Rotation

3

10 reps

-

6

Standing Calf Raise

3

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

3

6 reps

-

2

Leg Press (45 Degrees)

3

6 reps

-

3

Bench Press (Barbell)

3

6 reps

-

4

Lateral Raise (Dumbbell)

3

6 reps

-

5

External Rotation

3

10 reps

-

6

Standing Calf Raise

3

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

3

6 reps

-

2

Leg Press (45 Degrees)

3

6 reps

-

3

Bench Press (Barbell)

3

6 reps

-

4

Lateral Raise (Dumbbell)

3

6 reps

-

5

External Rotation

3

10 reps

-

6

Standing Calf Raise

3

10 reps

-

Day 1

1

Squat (Barbell)

3 Sets

6 Reps

-

2

Hip Abductor (Machine)

3 Sets

6 Reps

-

3

Lat Pulldown

3 Sets

6 Reps

-

4

Seated Overhead Press (Dumbbell)

3 Sets

6 Reps

-

5

Chest Fly (Machine)

3 Sets

6 Reps

-

6

Rear Delt Fly (Machine)

3 Sets

10 Reps

-

Day 2

1

Romanian Deadlift (Barbell)

3 Sets

6 Reps

-

2

Leg Press (45 Degrees)

3 Sets

6 Reps

-

3

Bench Press (Barbell)

3 Sets

6 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

6 Reps

-

5

External Rotation

3 Sets

10 Reps

-

6

Standing Calf Raise

3 Sets

10 Reps

-