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Program Description

근비대, 스트렝스 증가

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2025 03:50
  • Last Edited
    Apr 09, 2025 12:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Barbell Row
3
3 reps
RPE 9
4
Lat Pulldown
3
6 reps
RPE 9
5
Overhead Press (Barbell)
2
5 reps
80%
6
Bicep Curl (Barbell)
2
6 reps
RPE 9
7
Skull Crusher (Barbell)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3
14 reps
RPE 9
4
Standing Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
14 reps
RPE 9
2
Single Arm High Row (Cable)
3
14 reps
RPE 9
3
Single Arm Iso Row
1
1
1
1
15 reps
4 reps
8 reps
15 reps
RPE 6
RPE 8
RPE 9.5
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 9
5
Standing Pullover (Cable)
3
14 reps
RPE 9
6
Rear Delt Fly (Machine)
3
14 reps
RPE 9
7
Bicep Curl (Barbell)
3
21 reps
RPE 9
8
Seated Dumbbell Curl
3
12 reps
RPE 9
9
Hammer Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
14 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
6
Tricep Pushdown (Cable)
3
14 reps
RPE 9
7
Dip (Bodyweight)
3
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Extension
3 Sets
14 Reps
@9
4
Standing Calf Raise
3 Sets
14 Reps
@9
Day 3
1
Pullover (Dumbbell)
3 Sets
14 Reps
@9
2
Single Arm High Row (Cable)
3 Sets
14 Reps
@9
3
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
15 Reps
4 Reps
8 Reps
15 Reps
@6
@8
@9.5
@7.5
4
Seated Wide-Grip Row (Cable)
3 Sets
14 Reps
@9
5
Standing Pullover (Cable)
3 Sets
14 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
@9
7
Bicep Curl (Barbell)
3 Sets
21 Reps
@9
8
Seated Dumbbell Curl
3 Sets
12 Reps
@9
9
Hammer Curl (Cable)
3 Sets
@10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
90%
2
Hack Squat
3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
10 Reps
@9
Day 5
1
Chest Fly (Cable)
3 Sets
14 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
14 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
14 Reps
@9
7
Dip (Bodyweight)
3 Sets
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@9
3
Barbell Row
3 Sets
3 Reps
@9
4
Lat Pulldown
3 Sets
6 Reps
@9
5
Overhead Press (Barbell)
2 Sets
5 Reps
80%
6
Bicep Curl (Barbell)
2 Sets
6 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
6 Reps
@9