Ubermensch training plan

by Stefan J.

Program Description

when working out to this program, you should definetely listen to some podcast about history or philosophy lmao

Program Overview

Level
Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Aug 19, 2024 04:53
Last Edited
Jun 18, 2025 11:41

Summary

Unleash your potential with the Ubermensch Training Plan, a focused 4-week program designed for those ready to elevate their strength and physique. Committing just one day a week, you'll engage in a series of targeted supersets that challenge your upper and lower body, utilizing a mix of dumbbells, barbells, and bodyweight exercises. Each session emphasizes intensity and volume, ensuring you maximize gains while minimizing time spent in the gym. Perfect for garage gym enthusiasts looking to build muscle and enhance overall fitness!

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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

Dip (Weighted)

6-12 reps

RPE 9-10

Pull-Up (Bodyweight)

AMRAP

RPE 10

Seated Overhead Press (Barbell)

8-12 reps

RPE 9-10

Hammer Curl

6-12 reps

RPE 10

One Arm Lateral Raise (Cable)

8-12 reps

RPE 10

Tricep Rope Push Down (Cable)

8-12 reps

RPE 10

Day 1

High Bar Squat (Barbell)

6-20 reps

RPE 8-10

Neck Curl

15-20 reps

RPE 10

Meadow Row

8-12 reps

RPE 10

Rotator Cuffs Dumbell Extension

10-15 reps

RPE 10

Rear Delt Fly (Dumbbell)

8-12 reps

RPE 10

Good Morning

8-12 reps

RPE 9-10

Hanging Leg Raise

6-20 reps

RPE 10

Day 1

Military Press (Barbell)

4-8 reps

RPE 10

Chin-Up (Weighted)

3-6 reps

RPE 10

Larsen Press (Barbell)

4-10 reps

RPE 10

Bicep Curl (Dumbbell)

6-12 reps

RPE 10

Lu Raise

8-20 reps

RPE 10

Tricep Extension (Dumbbell)

8-12 reps

RPE 10

Day 1

Romanian Deadlift (Barbell)

8-20 reps

RPE 9-10

Neck Extension

15-20 reps

RPE 10

Seated Wide-Grip Row (Cable)

8-12 reps

RPE 10

Rotator Cuffs Dumbell Extension

10-15 reps

RPE 10

Bulgarian Split Squat (Barbell)

6-15 reps

RPE 9-10

Ab Wheel

4-20 reps

RPE 10

Face Pull

8-15 reps

RPE 10

Day 1

Dip (Weighted)

3 Sets

6-12 Reps

@9-10

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Seated Overhead Press (Barbell)

3 Sets

8-12 Reps

@9-10

Hammer Curl

3 Sets

6-12 Reps

@10

One Arm Lateral Raise (Cable)

3 Sets

8-12 Reps

@10

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

@10