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 EditedOct 13, 2024 12:17
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