상체하체
득근득근
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 15–25 reps | — |
| 2 | Leg Extension | 2 | 20–25 reps | — |
| 2 | 10–14 reps | @10 | ||
| 3 | Squat (Barbell) | 1 | 15–25 reps | @6 |
| 3 | 10–14 reps | @9 | ||
| 4 | Hip Thrust (Barbell) | 4 | 10–14 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 15–25 reps | — |
| 2 | Leg Extension | 2 | 20–25 reps | — |
| 2 | 10–14 reps | @10 | ||
| 3 | Squat (Barbell) | 1 | 15–25 reps | @6 |
| 3 | 10–14 reps | @9 | ||
| 4 | Stiff Leg Deadlift | 1 | 15–25 reps | @6 |
| 3 | 10–14 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 1 | 10–14 reps | @6 |
| 1 | 10–14 reps | @6.5 | ||
| 2 | 8–14 reps | @10 | ||
| 2 | Any Press | 1 | 10–14 reps | @6 |
| 1 | 10–14 reps | @6.5 | ||
| 3 | 10–14 reps | @10 | ||
| 3 | Single Arm Row (Cable) | 1 | 10–14 reps | @6.5 |
| 3 | 10–14 reps | @10 | ||
| 4 | One Arm Lateral Raise (Cable) | 3 | 10–14 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 10–14 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 2 | 10–14 reps | @10 |
| 7 | Tricep Extension (Cable) | 2 | 10–14 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 2 | 10–14 reps | @10 |
| 9 | Bicep Curl (Cable) | 2 | 10–14 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 2 | 15–25 reps | @6 |
| 3 | 10–14 reps | @10 | ||
| 2 | Bench Press (Barbell) | 2 | 15–25 reps | — |
| 3 | 10–14 reps | @10 | ||
| 3 | T-Bar Row | 2 | 15–25 reps | — |
| 3 | 10–14 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | — | @6 |
| 2 | 10–14 reps | @10 | ||
| 5 | Military Press (Barbell) | 1 | — | @6 |
| 2 | 10–14 reps | @10 | ||
| 6 | Rear Delt Fly (Machine) | 1 | — | @6 |
| 2 | 10–14 reps | @10 | ||
| 7 | Single Arm Tricep Extension (Cable) | 3 | 10–14 reps | @10 |
| 8 | Hammer Curl (Cable) | 3 | 10–14 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 1 | 10–14 reps | @6 |
| 1 | 10–14 reps | @6.5 | ||
| 2 | 8–14 reps | @10 | ||
| 2 | Any Press | 1 | 10–14 reps | @6 |
| 1 | 10–14 reps | @6.5 | ||
| 3 | 10–14 reps | @10 | ||
| 3 | Single Arm Row (Cable) | 1 | 10–14 reps | @6.5 |
| 3 | 10–14 reps | @10 | ||
| 4 | One Arm Lateral Raise (Cable) | 3 | 10–14 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 10–14 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 2 | 10–14 reps | @10 |
| 7 | Tricep Extension (Cable) | 2 | 10–14 reps | @10 |
| 8 | Tricep Pushdown (Cable) | 2 | 10–14 reps | @10 |
| 9 | Bicep Curl (Cable) | 2 | 10–14 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 15–25 reps | — |
| 2 | Leg Extension | 2 | 20–25 reps | — |
| 2 | 10–14 reps | @10 | ||
| 3 | Squat (Barbell) | 1 | 15–25 reps | @6 |
| 3 | 10–14 reps | @9 | ||
| 4 | Hip Thrust (Barbell) | 4 | 10–14 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 상체하체 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
상체하체 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
상체하체 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
