logo
UNKRAUT (3 day full body powerbuilding)
by Jan T.
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
May 11, 2024 07:46
down_app
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
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
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
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
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
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