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BoostcampPNG

Senior Manager Ganzkörper Trainingsplan

by Nico
3 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
    Jan 06, 2025 07:47
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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