시험기간 헬스장

by 윤태성

Program Description

3대10000

Program Overview

Level
Advanced, Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Sep 09, 2024 05:23
Last Edited
Sep 12, 2024 03:36

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

5

RPE 8

2

Incline Bench Press (Dumbbell)

4

RPE 8

3

Dip (Bodyweight)

4

RPE 8

4

Bench Press (Close Grip)

4

RPE 10

5

Single Arm Pushdown

3

RPE 10

6

Pec Deck (Machine)

4

RPE 10

7

Tricep Extension (Cable)

4

RPE 8

Day 2

1

Pull-Up (Bodyweight)

5

RPE 8

2

Lat Pulldown

3

1

RPE 10

RPE 6

3

Bent Over Row (Barbell)

4

RPE 10

4

Bicep Curl (Barbell)

4

1

RPE 8

RPE 10

5

Hammer Curl

4

RPE 10

6

Pullover (Dumbbell)

4

RPE 8

7

Seated Row (Cable)

5

RPE 10

8

Armpulldown

4

RPE 10

9

Incline Curl (Dumbbell)

4

RPE 8

10

Bicep Curl (Cable)

3

1

RPE 8

RPE 10

Day 3

1

Overhead Press (Barbell)

4

RPE 8

2

Seated Shoulder Press (Dumbbell)

4

RPE 10

3

Reverse Pecdec Fly

4

RPE 10

4

One Arm Reverse Fly

4

RPE 10

5

Lateral Raise (Cable)

4

RPE 10

6

Front Raise

4

RPE 10

7

Shrug (Barbell)

3

RPE 10

Day 4

1

Squat (Barbell)

3

RPE 6

2

Leg Curl

4

RPE 10

3

Leg Press

3

RPE 8

4

Leg Extension

3

RPE 10

5

Standing Calf Raise

3

RPE 10

Day 5

1

Bench Press (Barbell)

2

RPE 10

2

Pull-Up (Bodyweight)

2

RPE 10

3

Bicep Curl (Barbell)

2

2

RPE 6

RPE 8

4

Hammer Curl

4

RPE 10

5

Incline Curl (Dumbbell)

4

RPE 8

6

Bench Press (Close Grip)

4

RPE 10

7

Tricep Extension (Cable)

4

RPE 10

8

V-Handle Tricep Pushdown (Cable)

4

RPE 10

9

Reverse Wrist Curl (Barbell)

3

RPE 10

10

Wrist Curls

3

RPE 10

Day 3

1

Overhead Press (Barbell)

4 Sets

@8

2

Seated Shoulder Press (Dumbbell)

4 Sets

@10

3

Reverse Pecdec Fly

4 Sets

@10

4

One Arm Reverse Fly

4 Sets

@10

5

Lateral Raise (Cable)

4 Sets

@10

6

Front Raise

4 Sets

@10

7

Shrug (Barbell)

3 Sets

@10

Day 1

1

Bench Press (Barbell)

5 Sets

@8

2

Incline Bench Press (Dumbbell)

4 Sets

@8

3

Dip (Bodyweight)

4 Sets

@8

4

Bench Press (Close Grip)

4 Sets

@10

5

Single Arm Pushdown

3 Sets

@10

6

Pec Deck (Machine)

4 Sets

@10

7

Tricep Extension (Cable)

4 Sets

@8

Day 2

1

Pull-Up (Bodyweight)

5 Sets

@8

2

Lat Pulldown

3 Sets

1 Set

@10

@6

3

Bent Over Row (Barbell)

4 Sets

@10

4

Bicep Curl (Barbell)

4 Sets

1 Set

@8

@10

5

Hammer Curl

4 Sets

@10

6

Pullover (Dumbbell)

4 Sets

@8

7

Seated Row (Cable)

5 Sets

@10

8

Armpulldown

4 Sets

@10

9

Incline Curl (Dumbbell)

4 Sets

@8

10

Bicep Curl (Cable)

3 Sets

1 Set

@8

@10

Day 4

1

Squat (Barbell)

3 Sets

@6

2

Leg Curl

4 Sets

@10

3

Leg Press

3 Sets

@8

4

Leg Extension

3 Sets

@10

5

Standing Calf Raise

3 Sets

@10

Day 5

1

Bench Press (Barbell)

2 Sets

@10

2

Pull-Up (Bodyweight)

2 Sets

@10

3

Bicep Curl (Barbell)

2 Sets

2 Sets

@6

@8

4

Hammer Curl

4 Sets

@10

5

Incline Curl (Dumbbell)

4 Sets

@8

6

Bench Press (Close Grip)

4 Sets

@10

7

Tricep Extension (Cable)

4 Sets

@10

8

V-Handle Tricep Pushdown (Cable)

4 Sets

@10

9

Reverse Wrist Curl (Barbell)

3 Sets

@10

10

Wrist Curls

3 Sets

@10