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German american bodybuilding

by Neal Z.
1 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2025 06:17
  • Last Edited
    Jun 18, 2025 09:49

Summary

Embark on an 8-week journey with the German American Bodybuilding program, designed for dedicated lifters ready to build serious muscle. This 5-day-a-week regimen focuses on compound and isolation movements, targeting all major muscle groups for balanced growth. Each session is crafted to challenge your limits, featuring exercises like Lat Pulldowns and Bent Over Rows, ensuring you maximize your strength and hypertrophy. Equip yourself with a full gym and get ready to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
4
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
5
Abs Crunch (Bodyweight)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Hack Squat
4
8-12 reps
RPE 8
4
Front Squat (Barbell)
4
8-12 reps
RPE 8
5
Leg Curl
4
8-12 reps
RPE 8
6
Lying Leg Curl
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Front Raise
4
8-12 reps
RPE 8
3
Upright Row (Barbell)
4
10-12 reps
RPE 8
4
Seated Military Press (Smith Machine)
4
5-12 reps
RPE 8
5
Shrug (Dumbbell)
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Dip (Bodyweight)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
4 Sets
12 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8
4
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Leg Extension
4 Sets
12-20 Reps
@8
2
Leg Press
4 Sets
8-10 Reps
@8
3
Hack Squat
4 Sets
8-12 Reps
@8
4
Front Squat (Barbell)
4 Sets
8-12 Reps
@8
5
Leg Curl
4 Sets
8-12 Reps
@8
6
Lying Leg Curl
4 Sets
8-12 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
2
Front Raise
4 Sets
8-12 Reps
@8
3
Upright Row (Barbell)
4 Sets
10-12 Reps
@8
4
Seated Military Press (Smith Machine)
4 Sets
5-12 Reps
@8
5
Shrug (Dumbbell)
4 Sets
10-12 Reps
@8
Day 5
1
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@8
2
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@8
5
Dip (Bodyweight)
4 Sets
10-12 Reps
@8
6
Hammer Curl
4 Sets
10-12 Reps
@8