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BoostcampPNG
5x5
by PBNW
14 athletes joined
Program Description
첫 중량 설정: 5회 가능한 무게의 50%
Program Overview
Level
Novice, Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jan 10, 2024 04:28
Last Edited
Jul 22, 2024 03:48
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 3 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Overhead Extension (Dumbbell)
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Concentration Curl
3 Sets
15 Reps
5
Hammer Curl
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
15 Reps