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by Jack W.

Program Description

Ästhetischer Ansatz + Fortschrittsmessung anhand von Bankdrücken sowie Kniebeugen. Frequenz: 3x die Woche im Wechsel (A➟B➟A / B➟A➟B), A = Quads / Glutes, Upper pull; B = Upper focus + Hamstrings Pausen: bis du erholt bist (90s+) Cardio / NEAT: 10k Schritte / Tag LISS (Low-Intensity Steady State / low impact cardio) : 60-70% der max. Herzfrequenz (~120-140bpm) nach dem Training für 30-45 min Laufband mit 8-10% Steigung ➟ gehen oder liege- / sitzendes Fahrrad.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 31, 2025 07:40
  • Last Edited
    Jun 01, 2025 02:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 10
4
Seated Row (Cable)
3
5-10 reps
RPE 10
5
Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
3
Lat Pulldown
3
5-10 reps
RPE 10
4
Hamstring Curl
3
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
5-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
5-10 Reps
@10
6
Cable Crunch
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9
3
Lat Pulldown
3 Sets
5-10 Reps
@10
4
Hamstring Curl
3 Sets
5-10 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@10
6
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@9
3
Single Leg Press
2 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
5-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
5-10 Reps
@10
6
Cable Crunch
3 Sets
8-12 Reps
@10