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BoostcampPNG

2분할

by 정수 박.

Program Description

송이누나 2분할

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2024 02:48
  • Last Edited
    Jun 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.
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ON THE BOOSTCAMP APP FOR FREE
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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 Deadlift
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
10-15 Reps
@9
4
Lying Leg Curl
4 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 Curl
4 Sets
6-12 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Extension
4 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 Row
4 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 Pulldown
4 Sets
6-10 Reps
@9
3
Single Arm Iso Row
4 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 Crusher
3 Sets
8-12 Reps
@9