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4분할 보디빌딩 루틴

by Janghoon

Program Description

보디빌딩 루틴 4분할 점심운동

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 13, 2024 11:16
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your physique with this comprehensive 4-week bodybuilding program designed for serious lifters. Comprising four targeted workouts each week, you'll focus on major muscle groups like back and chest, utilizing a mix of bodyweight, machine, and barbell exercises. Each session is crafted to build strength and muscle definition, ensuring you maximize your gains in just a month. Get ready to push your limits and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Seated Overhead Press (Barbell)
4
-
3
Overhead Press (Barbell)
4
-
4
Shoulder Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Front Raise
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Lying Rear Lateral Raise
2
-
9
Upright Row (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Seated Overhead Press (Barbell)
4
-
3
Overhead Press (Barbell)
4
-
4
Shoulder Press (Machine)
4
-
5
Front Raise
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Lying Rear Lateral Raise
2
-
8
Upright Row (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Seated Overhead Press (Barbell)
4
-
3
Overhead Press (Barbell)
4
-
4
Shoulder Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Front Raise
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Lying Rear Lateral Raise
2
-
9
Upright Row (Barbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
-
2
Seated Overhead Press (Barbell)
4
-
3
Overhead Press (Barbell)
4
-
4
Shoulder Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Front Raise
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Lying Rear Lateral Raise
2
-
9
Upright Row (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Seated Row (Cable)
3
-
7
Romanian Deadlift (Barbell)
3
-
8
Bicep Curl (Barbell)
2
-
9
Bicep Curl (Dumbbell)
2
-
10
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Seated Row (Cable)
3
-
7
Romanian Deadlift (Barbell)
3
-
8
Bicep Curl (Barbell)
2
-
9
Bicep Curl (Dumbbell)
2
-
10
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Seated Row (Cable)
3
-
7
Romanian Deadlift (Barbell)
3
-
8
Bicep Curl (Barbell)
2
-
9
Bicep Curl (Dumbbell)
2
-
10
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
-
2
Lat Pulldown
3
-
3
Lat Pulldown (Close Grip)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Seated Wide-Grip Row (Cable)
3
-
6
Seated Row (Cable)
3
-
7
Romanian Deadlift (Barbell)
3
-
8
Bicep Curl (Barbell)
2
-
9
Bicep Curl (Dumbbell)
2
-
10
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
4
-
5
Dip (Bodyweight)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lying Tricep Extension (Barbell)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
4
-
5
Dip (Bodyweight)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lying Tricep Extension (Barbell)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
4
-
5
Dip (Bodyweight)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lying Tricep Extension (Barbell)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
3
-
4
Incline Bench Press (Smith Machine)
4
-
5
Dip (Bodyweight)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Lying Tricep Extension (Barbell)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Bicep Curl (EZ Bar)
5
-
5
Lying Tricep Extension (Barbell)
5
-
6
Bicep Curl (Cable)
4
-
7
Tricep Pushdown (Cable)
4
-
8
Bicep Curl (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
3
-
10
Hammer Curl
3
-
11
Reverse Grip Triceps Extention
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Hammer Curl
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Grip Triceps Extention
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Hammer Curl
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Grip Triceps Extention
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Hammer Curl
3
-
5
Single Arm Overhead Tricep Extension
3
-
6
Bicep Curl (Cable)
3
-
7
Reverse Grip Triceps Extention
3
-
Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Band)
2 Sets
-
2
Lat Pulldown
3 Sets
-
3
Lat Pulldown (Close Grip)
3 Sets
-
4
Wide Grip Lat Pulldown
3 Sets
-
5
Seated Wide-Grip Row (Cable)
3 Sets
-
6
Seated Row (Cable)
3 Sets
-
7
Romanian Deadlift (Barbell)
3 Sets
-
8
Bicep Curl (Barbell)
2 Sets
-
9
Bicep Curl (Dumbbell)
2 Sets
-
10
Bicep Curl (Cable)
2 Sets
-
Day 3
1
Pec Deck (Machine)
3 Sets
-
2
Incline Bench Press (Barbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Incline Bench Press (Smith Machine)
4 Sets
-
5
Dip (Bodyweight)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Lying Tricep Extension (Barbell)
2 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-
Day 1
1
Reverse Pec Deck
2 Sets
-
2
Seated Overhead Press (Barbell)
4 Sets
-
3
Overhead Press (Barbell)
4 Sets
-
4
Shoulder Press (Machine)
4 Sets
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
-
6
Front Raise
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-
8
Lying Rear Lateral Raise
2 Sets
-
9
Upright Row (Barbell)
2 Sets
-
Day 4
1
Squat (Barbell)
4 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Bicep Curl (EZ Bar)
5 Sets
-
5
Lying Tricep Extension (Barbell)
5 Sets
-
6
Bicep Curl (Cable)
4 Sets
-
7
Tricep Pushdown (Cable)
4 Sets
-
8
Bicep Curl (Dumbbell)
3 Sets
-
9
Single Arm Overhead Tricep Extension
3 Sets
-
10
Hammer Curl
3 Sets
-
11
Reverse Grip Triceps Extention
3 Sets
-