시험기간 헬스장 (1)

by 윤태성

Program Description

3대10000

Program Overview

Level
Advanced, Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Sep 12, 2024 03:37
Last Edited
Jun 18, 2025 09:37

Summary

Unlock your strength potential with the "시험기간 헬스장" program, designed for a focused week of training. This 5-day routine emphasizes shoulder and chest development through a variety of barbell and dumbbell exercises, including the Overhead Press and Bench Press. Each workout is structured to maximize intensity and build muscle effectively, making it perfect for those looking to push their limits. Get ready to elevate your performance and achieve noticeable results in just one week!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

RPE 8

Incline Bench Press (Dumbbell)

RPE 8

Dip (Bodyweight)

RPE 8

Bench Press (Close Grip)

RPE 10

Single Arm Pushdown

RPE 10

Pec Deck (Machine)

RPE 10

Tricep Extension (Cable)

RPE 8

Day 2

Pull-Up (Bodyweight)

RPE 8

Lat Pulldown

RPE 10

RPE 6

Bent Over Row (Barbell)

RPE 10

Bicep Curl (Barbell)

RPE 8

RPE 10

Hammer Curl

RPE 10

Pullover (Dumbbell)

RPE 8

Seated Row (Cable)

RPE 10

Armpulldown

RPE 10

Incline Curl (Dumbbell)

RPE 8

Bicep Curl (Cable)

RPE 8

RPE 10

Day 3

Overhead Press (Barbell)

RPE 8

Seated Shoulder Press (Dumbbell)

RPE 10

Reverse Pecdec Fly

RPE 10

One Arm Reverse Fly

RPE 10

Lateral Raise (Cable)

RPE 10

Front Raise

RPE 10

Shrug (Barbell)

RPE 10

Day 4

Squat (Barbell)

RPE 6

Leg Curl

RPE 10

Leg Press

RPE 8

Leg Extension

RPE 10

Standing Calf Raise

RPE 10

Day 5

Bench Press (Barbell)

RPE 10

Pull-Up (Bodyweight)

RPE 10

Bicep Curl (Barbell)

RPE 6

RPE 8

Hammer Curl

RPE 10

Incline Curl (Dumbbell)

RPE 8

Bench Press (Close Grip)

RPE 10

Tricep Extension (Cable)

RPE 10

V-Handle Tricep Pushdown (Cable)

RPE 10

Reverse Wrist Curl (Barbell)

RPE 10

Wrist Curls

RPE 10

Day 3

Overhead Press (Barbell)

4 Sets

Seated Shoulder Press (Dumbbell)

4 Sets

@10

Reverse Pecdec Fly

4 Sets

@10

One Arm Reverse Fly

4 Sets

@10

Lateral Raise (Cable)

4 Sets

@10

Front Raise

4 Sets

@10

Shrug (Barbell)

3 Sets

@10

Day 1

Bench Press (Barbell)

5 Sets

Incline Bench Press (Dumbbell)

4 Sets

Dip (Bodyweight)

4 Sets

Bench Press (Close Grip)

4 Sets

@10

Single Arm Pushdown

3 Sets

@10

Pec Deck (Machine)

4 Sets

@10

Tricep Extension (Cable)

4 Sets

Day 2

Pull-Up (Bodyweight)

5 Sets

Lat Pulldown

3 Sets

1 Set

@10

Bent Over Row (Barbell)

4 Sets

@10

Bicep Curl (Barbell)

4 Sets

1 Set

@10

Hammer Curl

4 Sets

@10

Pullover (Dumbbell)

4 Sets

Seated Row (Cable)

5 Sets

@10

Armpulldown

4 Sets

@10

Incline Curl (Dumbbell)

4 Sets

Bicep Curl (Cable)

3 Sets

1 Set

@10

Day 4

Squat (Barbell)

3 Sets

Leg Curl

4 Sets

@10

Leg Press

3 Sets

Leg Extension

3 Sets

@10

Standing Calf Raise

3 Sets

@10

Day 5

Bench Press (Barbell)

2 Sets

@10

Pull-Up (Bodyweight)

2 Sets

@10

Bicep Curl (Barbell)

2 Sets

Hammer Curl

4 Sets

@10

Incline Curl (Dumbbell)

4 Sets

Bench Press (Close Grip)

4 Sets

@10

Tricep Extension (Cable)

4 Sets

@10

V-Handle Tricep Pushdown (Cable)

4 Sets

@10

Reverse Wrist Curl (Barbell)

3 Sets

@10

Wrist Curls

3 Sets

@10