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한주

by 경준 김.
1 athletes joined

Program Description

튼튼탄탄

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 22, 2024 02:55
  • Last Edited
    Jun 18, 2025 09:58

Summary

Transform your physique over the next 6 weeks with the 한주 program, designed for those ready to commit to a 4-day workout routine. This program combines targeted strength training exercises, including dumbbell and machine workouts, to build muscle and enhance your overall fitness. Each session focuses on key muscle groups, ensuring a balanced approach that promotes growth and endurance. Get ready to challenge yourself and unlock your potential!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 6.5
2
Lat Pulldown
1
2
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 6.5
3
Hack Squat
1
3
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 8
RPE 6.5
2
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 7.5
RPE 7.5
3
Leg Press
3
1
12 reps
15 reps
RPE 6.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7.5
2
Arnold Press
4
12 reps
RPE 7.5
3
Hip Adductor (Machine)
3
20 reps
RPE 7.5
4
Hip Abductor (Machine)
3
20 reps
RPE 7.5
5
Back Extension
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lat Pulldown
1
3
15 reps
12 reps
RPE 6.5
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5