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BoostcampPNG

anterior + posterior

by 朴秀英 : 龟

Program Description

sbl aesthetic

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 01, 2026 04:49
  • Last Edited
    Jan 04, 2026 04:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Hamstrings
9.8%
Biceps
9.1%
Front Delts
8.4%
Quadriceps
8.4%
Glutes
8.4%
Upper Back
7%
Lats
7%
Chest
5.6%
Middle Delts
5.6%
Abs
5.6%
Forearms
3.1%
Adductors
2.8%
Lower Back
2.8%
Calves
2.8%
Rear Delts
1.4%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-6 reps
RPE 9
2
Incline Chest Press (Machine)
2
4-6 reps
RPE 9
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-6 reps
RPE 9
6
JM Press (Smith Machine)
2
4-6 reps
RPE 9
7
Leg Extension
2
4-6 reps
RPE 9
8
Single Leg Press
2
4-6 reps
RPE 9
9
Hip Adductor (Machine)
2
4-6 reps
RPE 9
10
Abs Crunch (Machine)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Preacher Curl (Machine)
2
-
5
Hammer Curl (Dumbbell)
2
-
-
6
Leg Curl
2
-
7
Romanian Deadlift (Barbell)
2
-
8
Hip Thrust (Barbell)
2
-
9
Calf Raise (Leg Press)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
4-6 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
4-6 Reps
@9
3
Lateral Raise (Machine)
2 Sets
-
4
Shoulder Press (Plate Loaded)
2 Sets
4-6 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
4-6 Reps
@9
6
JM Press (Smith Machine)
2 Sets
4-6 Reps
@9
7
Leg Extension
2 Sets
4-6 Reps
@9
8
Single Leg Press
2 Sets
4-6 Reps
@9
9
Hip Adductor (Machine)
2 Sets
4-6 Reps
@9
10
Abs Crunch (Machine)
2 Sets
-
-
Day 2
1
Chest Supported Row (Machine)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Lat Pulldown (Neutral Grip)
1 Set
-
4
Preacher Curl (Machine)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
-
6
Leg Curl
2 Sets
-
7
Romanian Deadlift (Barbell)
2 Sets
-
8
Hip Thrust (Barbell)
2 Sets
-
9
Calf Raise (Leg Press)
2 Sets
-
Day 3
1
Cardio
1 Set
-
Day 4
1
Pec Deck (Machine)
2 Sets
4-6 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
4-6 Reps
@9
3
Lateral Raise (Machine)
2 Sets
-
4
Shoulder Press (Plate Loaded)
2 Sets
4-6 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
4-6 Reps
@9
6
JM Press (Smith Machine)
2 Sets
4-6 Reps
@9
7
Leg Extension
2 Sets
4-6 Reps
@9
8
Single Leg Press
2 Sets
4-6 Reps
@9
9
Hip Adductor (Machine)
2 Sets
4-6 Reps
@9
10
Abs Crunch (Machine)
2 Sets
-
-
Day 5
1
Chest Supported Row (Machine)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Lat Pulldown (Neutral Grip)
1 Set
-
4
Preacher Curl (Machine)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
-
6
Leg Curl
2 Sets
-
7
Romanian Deadlift (Barbell)
2 Sets
-
8
Hip Thrust (Barbell)
2 Sets
-
9
Calf Raise (Leg Press)
2 Sets
-