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Lars

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 18, 2025 09:56

Summary

Unlock your strength potential with the Lars program, a focused 6-week journey designed for dedicated lifters. With three training days each week, you'll dive deep into lower and upper body workouts, honing in on quads, glutes, chest, and back. Each session is packed with compound and isolation exercises, ensuring balanced muscle development and optimal performance. Gear up with your garage gym equipment and get ready to elevate your training to new heights!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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