PHUL루틴 변형

by 윤태성

Program Description

로니콜먼

Program Overview

Level
Beginner, Intermediate, Advanced
Goal
Athletics, Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Nov 21, 2024 12:38
Last Edited
Nov 26, 2024 12:03

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

4

-

-

2

Incline Bench Press (Dumbbell)

5

-

-

3

Bent Over Row (Barbell)

4

-

-

4

Lat Pulldown

5

-

-

5

Overhead Press (Barbell)

5

-

-

Day 2

1

Squat (Barbell)

4

-

-

2

Deadlift (Barbell)

4

-

-

3

Leg Press

3

-

-

4

Leg Curl

3

-

-

5

Standing Calf Raise

3

-

-

6

Preacher Curl (Barbell)

4

-

-

7

Hammer Curl

3

-

-

8

JM Press

4

-

-

Day 3

1

Incline Bench Press (Smith Machine)

4

-

-

2

Decline Bench Press (Barbell)

4

-

-

3

Chest Fly (Machine)

3

-

-

4

Pull-Up (Assisted)

3

-

-

5

Seated Row (Machine)

5

-

-

6

Armpulldown

3

-

-

7

Shoulder Press (Machine)

2

-

-

8

Lateral Raise (Machine)

4

-

-

9

Front Raise

4

-

-

10

Reverse Pecdec Fly

4

-

-

Day 4

No exercises added to this day

Day 4

No exercises added to this day

Day 1

1

Bench Press (Barbell)

4 Sets

-

-

2

Incline Bench Press (Dumbbell)

5 Sets

-

-

3

Bent Over Row (Barbell)

4 Sets

-

-

4

Lat Pulldown

5 Sets

-

-

5

Overhead Press (Barbell)

5 Sets

-

-

Day 3

1

Incline Bench Press (Smith Machine)

4 Sets

-

-

2

Decline Bench Press (Barbell)

4 Sets

-

-

3

Chest Fly (Machine)

3 Sets

-

-

4

Pull-Up (Assisted)

3 Sets

-

-

5

Seated Row (Machine)

5 Sets

-

-

6

Armpulldown

3 Sets

-

-

7

Shoulder Press (Machine)

2 Sets

-

-

8

Lateral Raise (Machine)

4 Sets

-

-

9

Front Raise

4 Sets

-

-

10

Reverse Pecdec Fly

4 Sets

-

-

Day 2

1

Squat (Barbell)

4 Sets

-

-

2

Deadlift (Barbell)

4 Sets

-

-

3

Leg Press

3 Sets

-

-

4

Leg Curl

3 Sets

-

-

5

Standing Calf Raise

3 Sets

-

-

6

Preacher Curl (Barbell)

4 Sets

-

-

7

Hammer Curl

3 Sets

-

-

8

JM Press

4 Sets

-

-