췌이야

by 오거스트

Program Description

d

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Feb 19, 2026 02:02
Last Edited
Feb 19, 2026 02:25

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

22%

Glutes

22%

Hamstrings

22%

Abs

11%

Adductors

6.1%

Lower Back

4.9%

Chest

3.9%

Triceps

3.9%

Front Delts

3.9%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Squat (Barbell)

5

65-75 reps

RPE 5

Day 1

1

Deadlift (Barbell)

4

70-80 reps

RPE 3

Day 1

1

Bench Press (Barbell)

3

70-80 reps

RPE 5

Day 1

1

Squat (Barbell)

5

65-75 reps

RPE 5

Day 1

1

Deadlift (Barbell)

4

70-80 reps

RPE 3

Day 2

1

Squat (Barbell)

5

75-80 reps

RPE 3

Day 2

1

Deadlift (Barbell)

5

75-85 reps

RPE 2

Day 2

1

Bench Press (Barbell)

3

85-90 reps

RPE 2

Day 2

1

Squat (Barbell)

5

75-80 reps

RPE 3

Day 2

1

Deadlift (Barbell)

5

75-85 reps

RPE 2

Day 3

1

Squat (Barbell)

5

85-90 reps

RPE 2

Day 3

1

Deadlift (Barbell)

3

85-95 reps

RPE 1

Day 3

1

Bench Press (Barbell)

3

65-80 reps

RPE 4

Day 3

1

Squat (Barbell)

5

85-90 reps

RPE 2

Day 3

1

Deadlift (Barbell)

3

85-95 reps

RPE 1

Day 4

1

Rest

1

RPE 1

Day 4

1

Rest

1

1+ reps

RPE 1

Day 4

1

Rest

1

1+ reps

RPE 1

Day 4

1

Rest

1

RPE 1

Day 4

1

Rest

1

1+ reps

RPE 1

Day 5

1

Squat (Barbell)

1

90-100 reps

RPE 1

Day 5

1

Deadlift (Barbell)

1

85-95 reps

RPE 1

Day 5

1

Bench Press (Barbell)

1

90-100 reps

RPE 1

Day 1

1

Squat (Barbell)

5 Sets

65-75 Reps

@5

Day 2

1

Squat (Barbell)

5 Sets

75-80 Reps

@3

Day 3

1

Squat (Barbell)

5 Sets

85-90 Reps

@2

Day 4

1

Rest

1 Set

@1

Day 5

1

Squat (Barbell)

1 Set

90-100 Reps

@1