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Senior Manager Ganzkörper Trainingsplan

by Nico
4 athletes joined

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
    Jul 11, 2024 09:01
  • Last Edited
    Jun 18, 2025 12:23

Summary

Transform your fitness journey with the Senior Manager Ganzkörper Trainingsplan, a comprehensive 10-week program designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a balanced mix of dumbbell and barbell exercises, targeting all major muscle groups. From bench presses to squats, each session emphasizes progressive overload to maximize gains. Perfect for those with access to a garage gym, this program will empower you to build muscle, enhance endurance, and achieve your fitness goals with confidence.
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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