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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
May 14, 2024 03:09
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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
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
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
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
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
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