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BoostcampPNG
Senior Manager Ganzkörper Trainingsplan
by Nico
2 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
Jul 11, 2024 10:35
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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
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
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
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
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
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
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
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
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
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