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Trainingsplan

by Jack W.
2 athletes joined

Program Description

6 Wochen Einstieg um eine Basis zu bauen

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 20, 2024 11:53
  • Last Edited
    Jun 18, 2025 10:00

Summary

Transform your strength in just 6 weeks with this comprehensive 4-day workout plan, designed to build muscle and enhance your overall fitness. Each session focuses on targeted upper and lower body workouts, utilizing essential exercises like the bench press, squats, and deadlifts, ensuring you master form while progressively increasing intensity. With a mix of barbell, machine, and dumbbell exercises, this program is perfect for lifters at any level looking to elevate their training. Get ready to push your limits and achieve tangible results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Hammer Curl
2
10-14 reps
-
7
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-14 reps
-
5
Lying Leg Curl
3
6-10 reps
-
6
Hip Adductor (Machine)
3
10-14 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
5-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
6
Hammer Curl
2 Sets
10-14 Reps
-
7
Hyperextension
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-14 Reps
-
5
Lying Leg Curl
3 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
3 Sets
10-14 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
5-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
6
Hammer Curl
2 Sets
10-14 Reps
-
7
Hyperextension
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-14 Reps
-
5
Lying Leg Curl
3 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
3 Sets
10-14 Reps
-