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

11.7%

Quadriceps

9.9%

Hamstrings

9.9%

Front Delts

9.9%

Middle Delts

9%

Chest

9%

Upper Back

5.4%

Triceps

5.4%

Abductors

5.4%

Rear Delts

5.4%

Lats

4.5%

Calves

4.5%

Lower Back

3.6%

Abs

2.7%

Adductors

1.8%

Biceps

1.8%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

-