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3x die Woche + Cardio

by Jan Schwarz (PrimusNero)

Program Description

Anfänger

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 31, 2025 08:07
  • Last Edited
    Jun 18, 2025 08:10

Summary

Transform your fitness routine with the "3x die Woche + Cardio" program, designed for those looking to build strength and endurance in just five weeks. Commit to three focused training days each week, featuring compound lifts like deadlifts and squats, paired with targeted cardio sessions to enhance your cardiovascular fitness. This program is perfect for lifters of all levels, providing a balanced approach to muscle building and fat loss. Get ready to challenge yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Tricep Rope Push Down (Cable)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Shoulder Press (Machine)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Tricep Rope Push Down (Cable)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Shoulder Press (Machine)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Tricep Rope Push Down (Cable)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Shoulder Press (Machine)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Tricep Rope Push Down (Cable)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Shoulder Press (Machine)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Tricep Rope Push Down (Cable)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Shoulder Press (Machine)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Lat Pulldown
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Barbell Row
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Lat Pulldown
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Barbell Row
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Lat Pulldown
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Barbell Row
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Lat Pulldown
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Barbell Row
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
2
Lat Pulldown
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
3
Barbell Row
1
1
1
1
6 reps
6 reps
6 reps
6 reps
70%
80%
90%
85%
4
Cardio
1
10-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-12 reps
80%
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
70%
80%
90%
85%
3
Tricep Rope Push Down (Cable)
5
6-8 reps
80%
4
Cardio
1
10-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-12 reps
80%
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
70%
80%
90%
85%
3
Tricep Rope Push Down (Cable)
5
6-8 reps
80%
4
Cardio
1
10-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-12 reps
80%
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
70%
80%
90%
85%
3
Tricep Rope Push Down (Cable)
5
6-8 reps
80%
4
Cardio
1
10-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-12 reps
80%
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
70%
80%
90%
85%
3
Tricep Rope Push Down (Cable)
5
6-8 reps
80%
4
Cardio
1
10-20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-12 reps
80%
2
Squat (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
70%
80%
90%
85%
3
Tricep Rope Push Down (Cable)
5
6-8 reps
80%
4
Cardio
1
10-20 mins
RPE 6.5
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
80%
90%
85%
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
80%
90%
85%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
80%
90%
85%
4
Cardio
1 Set
10-20 mins
@6.5
Day 3
1
Leg Press (45 Degrees)
5 Sets
10-12 Reps
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
70%
80%
90%
85%
3
Tricep Rope Push Down (Cable)
5 Sets
6-8 Reps
80%
4
Cardio
1 Set
10-20 mins
@6.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
80%
90%
85%
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
6 Reps
70%
80%
90%
85%
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
80%
90%
85%
4
Cardio
1 Set
10-20 mins
@6.5