Program Description
송이누나 2분할
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 27, 2024 02:48
- Last EditedJun 17, 2024 08:24
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Stiff Leg Deadlift
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
4
10-15 reps
RPE 9
4
Lying Leg Curl
4
8-12 reps
RPE 9
5
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
6-10 reps
RPE 9
2
Lat Pulldown
4
6-10 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Skull Crusher
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 9
2
Lunge (Barbell)
4
6-10 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Extension
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Single Arm Iso Row
4
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)4 Sets
10-15 Reps
@9
4
Lying Leg Curl4 Sets
8-12 Reps
@9
5
Hip Thrust (Barbell)4 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)4 Sets
3-5 Reps
@9
2
Lunge (Barbell)4 Sets
6-10 Reps
@9
3
Lying Leg Curl4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)4 Sets
8-12 Reps
@9
5
Leg Extension4 Sets
8-12 Reps
@9
Day 4
1
Chest Fly (Machine)4 Sets
8-12 Reps
@9
2
Seated Row (Cable)4 Sets
8-12 Reps
@9
3
Single Arm Iso Row4 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@9
Day 2
1
Chest Press (Machine)4 Sets
6-10 Reps
@9
2
Lat Pulldown4 Sets
6-10 Reps
@9
3
Single Arm Iso Row4 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)4 Sets
6-10 Reps
@9
5
Bicep Curl (Barbell)3 Sets
8-12 Reps
@9
6
Skull Crusher3 Sets
8-12 Reps
@9