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웬들러 메인운동

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Program Description

**웬들러 메인운동** is a dynamic 3-week program designed for dedicated lifters looking to build strength and muscle through a structured regimen. With 12 training days per week, this program focuses on key compound lifts like squats, deadlifts, and bench presses, alongside accessory movements to enhance overall performance. Each session progressively increases intensity, ensuring you challenge yourself while honing your technique. Get ready to push your limits and achieve your fitness goals with this comprehensive training plan! 해

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 21, 2025 04:15
  • Last Edited
    Dec 21, 2025 05:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Quadriceps
10.4%
Glutes
10.4%
Hamstrings
10.4%
Front Delts
10.4%
Abs
8.8%
Biceps
6.7%
Lats
6%
Upper Back
6%
Chest
5.2%
Middle Delts
5.2%
Adductors
2.6%
Forearms
2.6%
Lower Back
2.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
3
Squat (Barbell)
5
4 reps
65%
4
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
5
Bicep Curl (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
5%
3
Squat (Barbell)
5
4 reps
70%
4
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
5
Bicep Curl (Barbell)
3
3
3
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
100%
5%
10%
3
Squat (Barbell)
5
4 reps
75%
4
Pull-Up (Weighted)
4
1
3 reps
5 reps
-
-
5
Bicep Curl (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
3
Overhead Press (Barbell)
5
8 reps
65%
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Pendlay Row
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
5%
3
Overhead Press (Barbell)
5
8 reps
70%
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Pendlay Row
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
100%
5%
10%
3
Overhead Press (Barbell)
5
8 reps
75%
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Pendlay Row
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
3
Deadlift (Barbell)
5
4 reps
65%
4
Pull-Up (Bodyweight)
3
-
5
Bicep Curl (Barbell)
3
3
3
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
5%
3
Deadlift (Barbell)
5
4 reps
70%
4
Pull-Up (Bodyweight)
3
-
5
Bicep Curl (Barbell)
3
3
3
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
100%
5%
10%
3
Deadlift (Barbell)
5
4 reps
75%
4
Pull-Up (Bodyweight)
3
-
5
Bicep Curl (Barbell)
3
3
3
5 reps
8 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
3
Bench Press (Barbell)
5
8 reps
65%
4
Lying Tricep Extension (Barbell)
3
10 reps
-
5
Barbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
100%
5%
3
Bench Press (Barbell)
5
8 reps
70%
4
Lying Tricep Extension (Barbell)
3
10 reps
-
5
Barbell Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
100%
5%
10%
3
Bench Press (Barbell)
5
8 reps
75%
4
Lying Tricep Extension (Barbell)
3
10 reps
-
5
Barbell Row
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
95%
100%
3
Squat (Barbell)
5 Sets
4 Reps
65%
4
Pull-Up (Weighted)
4 Sets
1 Set
3 Reps
5 Reps
-
-
5
Bicep Curl (Barbell)
3 Sets
5 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
95%
100%
3
Deadlift (Barbell)
5 Sets
4 Reps
65%
4
Pull-Up (Bodyweight)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
3 Sets
3 Sets
5 Reps
8 Reps
10 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
95%
100%
3
Bench Press (Barbell)
5 Sets
8 Reps
65%
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
5
Barbell Row
3 Sets
10 Reps
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
90%
95%
100%
3
Overhead Press (Barbell)
5 Sets
8 Reps
65%
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
5
Pendlay Row
5 Sets
5 Reps
-