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BoostcampPNG

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
    Mar 31, 2025 05:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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