Kraft Einsteiger 4Wochen 3Tage/Woche
Beispieltag: Full Body A
Geschätzt 50 Minuten
main
2 Einträge- goblet_squat · 3 Sätze
- dumbbell_bench_press · 3 Sätze
Programmstruktur
Woche 1 · Learn the pattern
Tag 1: Full Body A 50m
Tag 3: Full Body B 45m
Tag 5: Full Body C 50m
Woche 2 · Add volume
Tag 1: Full Body A 55m
Tag 3: Full Body B 50m
Tag 5: Full Body C 55m
Woche 3 · Practice heavier sets
Tag 1: Full Body A 55m
Tag 3: Full Body B 50m
Tag 5: Full Body C 55m
Woche 4 · Deload and retest
Tag 1: Easy Full Body A 40m
Tag 3: Easy Full Body B 40m
Tag 5: Easy Full Body C 40m