Hallo,

ich bin 16 Jahre alt, 180cm Groß, wiege ca.66kg und trainiere seit 4 Monaten.

Ich ernähre mich mit einem EP und esse kein Fast Food. An Trainingstagen ca.3400kcal an sonstigen Tagen ca.2800kcal.

Ich trainiere seit gut 4 1/2 Monaten. Momentan habe ich einen OK/UK 2er Split.


Da ich aber den perfekten TP haben wollte, habe ich einen Online Personal Coach kontaktiert welcher mir einen TP erstellt hat der an meine Bedürfnisse angepasst sein soll ?

Im Folgenden ist der TP:


Weeks 1, 3, 5, etc. Workout

Monday: Chest/Abs/HIIT
Super Set:
• Incline Bench: 4 sets of 10, 8, 8, drop set 6 than failure
• Incline Fly’s: 4 sets of 12
Single Set:
• Cable Cross Overs: 4 sets of 12, 10, 10, drop set 8, failure
Super Set:
• Dumbbell Flat Bench: 4 sets of 10, 8, 6,6
• Flat Bench Flys: 4 sets of 12, 10, 8, 8
Super Set:
• Incline Bench Machine: 4 sets of 10
• Pushups: 4 sets, failure
Single Set:
1. Dips: 3 sets to failure
Single Sets:
• Standing Calf Raises: 3 sets of 15
• Donkey Calf Raises: 3 sets of 15
• Seated Calf Raises: 3 sets of 15
• HIIT


Tuesday: Back/Abs
Single Set:
• Deadlifts: 4 sets of 15, 10, 8, 6
Single Set:
• Bent Over Rows: 4 sets of 12, 10, 8, 8
Super Set:
• T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
• Machine Wide Grip Pull Ups: 4 sets, failure
Single Set:
2. Close Grip Lat Pull Down: 4 sets of 12, 10, 8, 8
Single Set:
• Good Mornings: 4 sets of 12
Perform Six Pack Attack, attached in email.


Wednesday: Legs
Super Set:
3. Leg Press: 4 sets of 15, 10, 8, 8
4. Quad Ext: 4 sets of 10-12
Single Set:
5. Squats: 4 sets of 12, 10, 8, 8

Super Set:
6. Stiff Legged Deadlifts: 3 sets of 10-12
7. Leg Curls: 3 sets of 12-15



Thursday: Shoulders/Abs
Single Set:
8. Military Press: 4 Sets of 12, 10, 8, 8
Super Set:
• Arnold Press: 4 sets of 10, 8, 8, 8
• Upright Rows: 4 sets of 8-10
Super Set:
• Lateral Raises: 3 sets of 12, 10, 8
• Bent Over Lateral Raise: 3 sets of 8-10
Single Set:
• Barbell Shrugs: 4 sets of 15
Perform Six Pack Attack, attached in email.



Friday: Arms/Calves/HIIT
Super Set:
• Barbell Curls: 4 sets of 12, 10, 8, drop set 8, 8
• Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
• Incline Curls: 4 sets of 8-10
• Rope Pushdowns: 4 sets of 10-12

Super Set:
9. Preacher Curls: 3 Sets of 8-10
10. KickBacks: 3 sets of 8-10

Super Set:
• Concentration Curls: 4 sets of 8-10
• One Arm Extensions: 4 sets of 10-12
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15
HIIT

Saturday: Off (Any Muscle Group Workout You Want)
• Rest
Sunday: Off
• Rest
 






Weeks 2, 4, 6, etc. Workout


Monday: Chest/Abs/HIIT
Single Set:
• Flat Bench: 5 sets of 12, 10, 8, 6, 4
Super Set:
11. Incline Dumbbell Bench: 4 sets of 12, 10, 8, 8
12. Flat Bench Flys: 4 sets of 12, 10, 8, 8
Super Set:
13. Cable Cross Overs: 4 sets of 10-12
14. Pushups to Failure
Single Set:
15. Dips to Failure
Perform Six Pack Attack, attached in email.
HIIT




Tuesday: Legs/Calves
Single Set:
• Squats: 5 sets of 15, 10, 8, 8, 6
Super Set:
• Front Squats: 4 sets of 12, 10, 8, 8
• Quad Ext: 4 sets of 12,10,8,8
Super Set:
• Lunges: 4 sets of 20 steps
• Leg Curls: 4 sets of 10-12
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15



Wednesday: Back/Abs/HIIT
Single Set:
• Deadlifts: 4 sets of 12, 10, 8, 6
Single Set:
• Barbell Rows: 4 sets of 12, 10, 8, 6
Super Set:
• Close Grip Lat PullDown: 4 Sets of 12, 10, 8, 8
• Cable Rows: 4 sets of 12, 10, 8, 8
Single Set:
• ChainSaws: 4 sets of 12, 10, 8, 6
Perform Six Pack Attack, attached in email.
HIIT



Thursday: Chest/Shoulders/Traps
• Single Set:
• Incline Bench: 4 sets of 12, 10, 8, 6 reps
Super Set:
• Flat Bench: 5x5
• Flat Bench Flys: 5 sets of 10
Single Set:
• Dumbbell Shoulder Press: 4 sets of 12, 10, 8, 8
Super Set:
• Upright Rows: 4 sets of 8-10
• Lateral Raises: 4 sets of 8-10
Super Set:
• Machine Lateral Raises: 3 sets of 12, 10, 8
Single Set:
• Barbell Shrugs 4x15
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15


Friday: Biceps/Tris/HIIT
Super Set:
• Barbell Curls: 4 sets of 12, 10, 8, 8
• Push Downs: 4 sets of 12, 10, 8, 8
Super Set:
• Standing Alt. Curls: 4 sets of 8-10
• Skull Crushers: 4 sets of 8-10
Super Set:
• Incline Curls: 3 sets of 10-12
• KickBacks: 3 sets of 10-12
Super Set:
16. Concentration Curls: 3 sets of 12-15
17. Single Arm Ext.: 3 sets of 12-15
HIIT


Saturday: Off (Or Any muscle group you want to train)
• Rest
Sunday: Off
• Rest





Dazu habe ich noch ein Sixpack Programm bekommen was mir aber gut erscheint

Jedoch ist nun meine Frage ob die Intensität und die Art des Split nicht viel zu hoch ist ?

Da ich 25 € bezahlt habe würde ich schon gerne davon was verwenden :/


Er hat gesagt ich werde in Verbindung mit meinem EP und genug Schlaf krasse Zuwächse mit dem Plan kriegen.


Wie seht ihr das ? Falls die Intensität zu hoch ist wie kann ich das Volumen des Plan etwas verringern und etwas Intensität rausnehmen ?

Die Waden werden so oft trainiert, damit viele Wachstumshormone ausgestoßen werden !




Viele Grüße

Jonas3103