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UNKRAUT (3 day full body powerbuilding)

by Jan T.
2 athletes joined

Program Description

„UNKRAUT“ is a 3 times a week full body program inspired by the Texas Method. It‘s designed for people who don‘t have time to go to the gym too often due to work, life or even participating in other sports.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2024 07:55
  • Last Edited
    Jul 30, 2025 11:00

Summary

Unlock your strength with the UNKRAUT program—a focused 6-week powerbuilding journey designed for serious lifters. Train three days a week with a blend of compound lifts like squats and deadlifts, complemented by accessory movements to maximize muscle growth and power. Each session is meticulously crafted to push your limits and refine your technique, making it perfect for those looking to elevate their performance in a garage gym setting. Get ready to build muscle and strength while honing your skills!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Lats
10%
Biceps
10%
Upper Back
9%
Chest
8.6%
Front Delts
8.4%
Glutes
8.1%
Hamstrings
7.6%
Quadriceps
7.4%
Middle Delts
5.7%
Lower Back
4.1%
Abs
2.6%
Adductors
1.7%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
1
5 reps
RPE 9.5
2
Bench Press (Barbell)
5
5 reps
-
3
Good Morning
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Bent Over Row (Barbell)
2
8 reps
RPE 9
6
Lat Pulldown
2
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9.5
2
Bench Press (Barbell)
5
5 reps
-
3
Good Morning
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Bent Over Row (Barbell)
2
8 reps
RPE 9
6
Lat Pulldown
2
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9.5
2
Bench Press (Barbell)
5
5 reps
-
3
Good Morning
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Bent Over Row (Barbell)
2
8 reps
RPE 9
6
Lat Pulldown
2
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9.5
2
Bench Press (Barbell)
5
5 reps
-
3
Good Morning
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Bent Over Row (Barbell)
2
8 reps
RPE 9
6
Lat Pulldown
2
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9.5
2
Bench Press (Barbell)
5
5 reps
-
3
Good Morning
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Bent Over Row (Barbell)
2
8 reps
RPE 9
6
Lat Pulldown
2
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9.5
2
Bench Press (Barbell)
5
5 reps
-
3
Good Morning
3
12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 9
5
Bent Over Row (Barbell)
2
8 reps
RPE 9
6
Lat Pulldown
2
12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Squat (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Hammer Curl
3
15 reps
RPE 10
8
Skull Crusher
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Squat (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Hammer Curl
3
15 reps
RPE 10
8
Skull Crusher
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Squat (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Hammer Curl
3
15 reps
RPE 10
8
Skull Crusher
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Squat (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Hammer Curl
3
15 reps
RPE 10
8
Skull Crusher
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Squat (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Hammer Curl
3
15 reps
RPE 10
8
Skull Crusher
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Squat (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
RPE 10
6
Seated Row (Cable)
3
15 reps
RPE 9
7
Hammer Curl
3
15 reps
RPE 10
8
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Incline Bench Press (Barbell)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
3
12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Good Morning
3 Sets
12 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@9
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@9
6
Lat Pulldown
2 Sets
12 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
@10
6
Seated Row (Cable)
3 Sets
15 Reps
@9
7
Hammer Curl
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
-
2
Chin-Up (Weighted)
5 Sets
5 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
12 Reps
@10
7
Tricep Extension (Cable)
3 Sets
12 Reps
@10