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Full Body Basics
Frequenz: 3x/week
Zyklus: 4w (w1-3 progress, w4 deload)
Day A · Mo
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| Kniebeugen | 3x5 | @RPE8 | 180s | +2.5kg/w |
| Bankdrücken | 3x8 | @RPE7 | 120s | |
| LH Rudern | 3x8 | @RPE7 | 120s |
Day B · Mi
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| Kreuzheben | 3x5 | @RPE8 | 180s | +2.5kg/w |
| Schulterdrücken | 3x8 | @RPE7 | 120s | |
| Klimmzüge | 3x8 | @BW | 120s |
Day C · Fr
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| Kniebeugen | 3x5 | @RPE8 | 180s | |
| KH Bankdrücken | 3x8 | @RPE7 | 120s | |
| KH Rudern | 3x10 | @RPE7 | 90s |
Perfekt für Anfänger und Wiedereinsteiger