4분할 보디빌딩 루틴
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Reverse Pec Deck | 2 | 0 reps |
| 2 | Seated Overhead Press (Barbell) | 4 | 0 reps |
| 3 | Overhead Press (Barbell) | 4 | 0 reps |
| 4 | Shoulder Press (Machine) | 4 | 0 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 6 | Front Raise | 2 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 8 | Lying Rear Lateral Raise | 2 | 0 reps |
| 9 | Upright Row (Barbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Band) | 2 | 0 reps |
| 2 | Lat Pulldown | 3 | 0 reps |
| 3 | Lat Pulldown (Close Grip) | 3 | 0 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 0 reps |
| 5 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 6 | Seated Row (Cable) | 3 | 0 reps |
| 7 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 8 | Bicep Curl (Barbell) | 2 | 0 reps |
| 9 | Bicep Curl (Dumbbell) | 2 | 0 reps |
| 10 | Bicep Curl (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Deck (Machine) | 3 | 0 reps |
| 2 | Incline Bench Press (Barbell) | 4 | 0 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 4 | Incline Bench Press (Smith Machine) | 4 | 0 reps |
| 5 | Dip (Bodyweight) | 2 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 2 | 0 reps |
| 7 | Lying Tricep Extension (Barbell) | 2 | 0 reps |
| 8 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 0 reps |
| 2 | Leg Extension | 3 | 0 reps |
| 3 | Leg Curl | 3 | 0 reps |
| 4 | Bicep Curl (EZ Bar) | 5 | 0 reps |
| 5 | Lying Tricep Extension (Barbell) | 5 | 0 reps |
| 6 | Bicep Curl (Cable) | 4 | 0 reps |
| 7 | Tricep Pushdown (Cable) | 4 | 0 reps |
| 8 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 9 | Single Arm Overhead Tricep Extension | 3 | 0 reps |
| 10 | Hammer Curl | 3 | 0 reps |
| 11 | Reverse Grip Triceps Extention | 3 | 0 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4분할 보디빌딩 루틴 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
4분할 보디빌딩 루틴 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4분할 보디빌딩 루틴 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
