웬들러 메인운동
Transform your strength in just 3 weeks with the Wendler Main Workout—12 days to unleash your inner power and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Squat (Barbell) | 1 | 1 rep | 90% |
| 1 | 1 rep | 95% | ||
| 1 | 1 rep | 100% | ||
| 3 | Squat (Barbell) | 5 | 4 reps | 65% |
| 4 | Pull-Up (Weighted) | 4 | 3 reps | — |
| 1 | 5 reps | — | ||
| 5 | Bicep Curl (Barbell) | 3 | 5 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Overhead Press (Barbell) | 1 | 1 rep | 90% |
| 1 | 1 rep | 95% | ||
| 1 | 1 rep | 100% | ||
| 3 | Overhead Press (Barbell) | 5 | 8 reps | 65% |
| 4 | Lying Tricep Extension (Barbell) | 3 | 12 reps | — |
| 5 | Pendlay Row | 5 | 5 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Deadlift (Barbell) | 1 | 1 rep | 90% |
| 1 | 1 rep | 95% | ||
| 1 | 1 rep | 100% | ||
| 3 | Deadlift (Barbell) | 5 | 4 reps | 65% |
| 4 | Pull-Up (Bodyweight) | 3 | 0 reps | — |
| 5 | Bicep Curl (Barbell) | 3 | 5 reps | — |
| 3 | 8 reps | — | ||
| 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Bench Press (Barbell) | 1 | 1 rep | 90% |
| 1 | 1 rep | 95% | ||
| 1 | 1 rep | 100% | ||
| 3 | Bench Press (Barbell) | 5 | 8 reps | 65% |
| 4 | Lying Tricep Extension (Barbell) | 3 | 10 reps | — |
| 5 | Barbell Row | 3 | 10 reps | — |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 웬들러 메인운동 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a garage 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 80 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.
웬들러 메인운동 is structured around 4 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
웬들러 메인운동 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
