Program Description
Ganzkörper Training mit Fokus auf dem Unterkörper.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout120 minutes
- CreatedOct 13, 2024 11:52
- Last EditedJun 18, 2025 11:12
Summary
Transform your fitness journey with this comprehensive 16-week Full-Body Workout program, designed for those ready to build strength and endurance. Comprising three sessions each week, you'll engage in a variety of exercises targeting all major muscle groups, including squats, deadlifts, and presses, using machines and free weights. This program is perfect for lifters of all levels, offering a structured approach to enhance your performance and achieve your fitness goals. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.6%
Chest
10.6%
Hamstrings
9.2%
Triceps
9.2%
Middle Delts
8.6%
Biceps
8.3%
Quadriceps
8.3%
Lats
8.1%
Upper Back
7.5%
Glutes
6.1%
Rear Delts
3.1%
Lower Back
2.9%
Calves
2.9%
Abs
1.9%
Adductors
1.5%
Forearms
1%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Hamstring Curl
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Leg Press
2
15 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Incline Chest Press (Machine)
3
13 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Seated Calf Raise
3
13 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Smith Machine)4 Sets
12 Reps
-
2
Hamstring Curl3 Sets
12 Reps
-
3
Chest Press (Machine)3 Sets
12 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
6
Bicep Curl (Barbell)3 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
2
Leg Press2 Sets
15 Reps
-
3
Shoulder Press (Machine)3 Sets
12 Reps
-
4
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
-
5
Chest Fly (Machine)2 Sets
15 Reps
-
6
Rear Delt Fly (Machine)2 Sets
15 Reps
-
7
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 3
1
Chest Press (Machine)3 Sets
8 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Leg Extension2 Sets
12 Reps
-
4
Incline Chest Press (Machine)3 Sets
13 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6
Bicep Curl (Barbell)2 Sets
12 Reps
-
7
Seated Calf Raise3 Sets
13 Reps
-