르세라핌❤️
💉화이팅💉
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps |
| 3 | Chest Fly (Machine) | 2 | 8–12 reps |
| 4 | Overhead Press (Machine) | 2 | 8–12 reps |
| Superset | |||
| 5A | Tricep Rope Push Down (Cable) | 2 | 8–12 reps |
| 5B | Lateral Raise (Dumbbell) | 2 | 15–20 reps |
| Superset | |||
| 6A | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 6B | Lateral Raise (Dumbbell) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 2 | Single Arm Iso Row | 3 | 8–12 reps |
| 3 | Straight Arm Pulldown | 3 | 8–12 reps |
| 4 | Face Pull | 4 | 15–20 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 7 | Preacher Curl (EZ Bar) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 3 | Leg Press | 2 | 8–12 reps |
| 4 | Leg Extension | 2 | 8–12 reps |
| 5 | Leg Curl | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 4 | 15–20 reps |
| 7 | Lying Leg Raise | 3 | 1+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps |
| 3 | Chest Fly (Machine) | 2 | 8–12 reps |
| 4 | Overhead Press (Machine) | 2 | 8–12 reps |
| Superset | |||
| 5A | Tricep Rope Push Down (Cable) | 2 | 8–12 reps |
| 5B | Lateral Raise (Dumbbell) | 2 | 15–20 reps |
| Superset | |||
| 6A | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 6B | Lateral Raise (Dumbbell) | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 2 | Single Arm Iso Row | 3 | 8–12 reps |
| 3 | Straight Arm Pulldown | 3 | 8–12 reps |
| 4 | Face Pull | 4 | 15–20 reps |
| 5 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps |
| 7 | Preacher Curl (EZ Bar) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 8–12 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 3 | Leg Press | 2 | 8–12 reps |
| 4 | Leg Extension | 2 | 8–12 reps |
| 5 | Leg Curl | 2 | 8–12 reps |
| 6 | Standing Calf Raise | 4 | 15–20 reps |
| 7 | Lying Leg Raise | 3 | 1+ reps |
Common questions
Yes, 르세라핌❤️ is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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.
르세라핌❤️ is structured around 6 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
르세라핌❤️ 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
