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르세라핌❤️

by Hugo F.
5.0
(1 rating)

Program Description

Push-Pull-Legs

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2025 05:59
  • Last Edited
    Oct 11, 2025 10:33

Summary

Experience a week of targeted strength training with the 르세라핌❤️ program, designed to sculpt your back and arms through a focused 6-day split. Each session features a variety of compound and isolation exercises, including Lat Pulldowns and Hammer Curls, ensuring you build both power and definition. With a mix of machine and dumbbell work, this program is perfect for gym-goers ready to elevate their lifting game. Join now and unlock your potential!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.7%
Lats
8.9%
Biceps
8.9%
Triceps
8.7%
Hamstrings
8.5%
Quadriceps
8%
Middle Delts
7.2%
Front Delts
7.2%
Chest
6.3%
Rear Delts
6.1%
Abs
5.5%
Glutes
5.3%
Calves
4.2%
Lower Back
3.8%
Forearms
1.3%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
15-20 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Lateral Raise (Dumbbell)
2
15-20 reps
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6B
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
Day 3
1
Hack Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
7
Lying Leg Raise
3 Sets
1+ Reps
-
Day 6
1
Hack Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
7
Lying Leg Raise
3 Sets
1+ Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2
Single Arm Iso Row
3 Sets
8-12 Reps
-
3
Straight Arm Pulldown
3 Sets
8-12 Reps
-
4
Face Pull
4 Sets
15-20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 5
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2
Single Arm Iso Row
3 Sets
8-12 Reps
-
3
Straight Arm Pulldown
3 Sets
8-12 Reps
-
4
Face Pull
4 Sets
15-20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Chest Fly (Machine)
2 Sets
8-12 Reps
-
4
Overhead Press (Machine)
2 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Chest Fly (Machine)
2 Sets
8-12 Reps
-
4
Overhead Press (Machine)
2 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-