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by 민우 김.

Program Description

근비대

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2024 08:27
  • Last Edited
    May 07, 2024 10:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Leg Extension
4 Sets
15 Reps
@7
4
Leg Curl
4 Sets
15 Reps
@7
5
Leg Press (45 Degrees)
4 Sets
15 Reps
@8
Day 3
1
T-Bar Row
4 Sets
5 Reps
@8
2
Seated Row (Cable)
4 Sets
15 Reps
@7
3
Barbell Row
2 Sets
2 Sets
15 Reps
15 Reps
@7
@9
4
Lat Pulldown
4 Sets
15 Reps
@8
5
Standing Pullover (Cable)
2 Sets
2 Sets
15 Reps
15 Reps
@7.5
@8.5
6
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
15 Reps
@7
3
Chest Press (Machine)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
8 Reps
@8
5
Arnold Press
4 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
15 Reps
@7
3
Chest Press (Machine)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
8 Reps
@8
5
Arnold Press
4 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7