상체2일 무분할
Transform your upper body in just two days a week—build strength and definition with focused workouts designed for real results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 6–8 reps | @10 |
| 2 | Single Arm Row (Dumbbell) | 4 | 8–10 reps | @9 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps | @10 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 5 | Pullover (Dumbbell) | 3 | 10–12 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 30 reps | @10 |
| 7 | Alternating Dumbbell Curl | 3 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 6–8 reps | @10 |
| 2 | Bent Over Row (Dumbbell) | 4 | 8–10 reps | @9 |
| 3 | Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 30 reps | @10 |
| 5 | Pullover (Dumbbell) | 3 | 10–12 reps | @8.5 |
| 6 | Chest Fly (Dumbbell) | 3 | 12–15 reps | @10 |
| 7 | Overhead Extension (Dumbbell) | 3 | 10–12 reps | @10 |
Common questions
Yes, 상체2일 무분할 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 dumbbell only. 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.
상체2일 무분할 is structured around 2 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.
상체2일 무분할 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
