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BoostcampPNG

Senior Manager Ganzkörper Trainingsplan

by K B.

Program Description

Maximale Hypertrophie um kein Lauch mehr zu sein

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2025 11:04
  • Last Edited
    Jun 17, 2025 04:04

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Lats
12.2%
Upper Back
12.2%
Front Delts
9.2%
Quadriceps
8.2%
Glutes
8.2%
Hamstrings
8.2%
Chest
6.1%
Biceps
6.1%
Middle Delts
6.1%
Adductors
4.1%
Abs
4.1%
Rear Delts
3.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Squat (Barbell)
4
10 reps
RPE 8
6A
Hammer Curl
3
12 reps
RPE 8
6B
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Squat (Barbell)
4 Sets
10 Reps
@8
6A
Hammer Curl
3 Sets
12 Reps
@8
6B
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Squat (Barbell)
4 Sets
10 Reps
@8
6A
Hammer Curl
3 Sets
12 Reps
@8
6B
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Squat (Barbell)
4 Sets
10 Reps
@8
6A
Hammer Curl
3 Sets
12 Reps
@8
6B
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8