축분할
Transform your strength and redefine your limits in just 18 weeks—commit to the journey and unlock your true potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @9 |
| 3 | Squat (Barbell) | 3 | 5 reps | @9 |
| 4 | Leg Extension | 3 | 12–15 reps | @7 |
| 5 | Shoulder Press (Plate Loaded) | 3 | 8–10 reps | @9 |
| 6 | Lateral Raise (Cable) | 3 | 12–15 reps | @8 |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shrug (Barbell) | 3 | 10–12 reps | @8 |
| 2 | Deadlift (Barbell) | 3 | 3 reps | @9 |
| 3 | Stiff Leg Deadlift | 3 | 12–15 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 12–15 reps | @8 |
| 5 | Hip Thrust (Machine) | 3 | 12–15 reps | @7 |
| 6 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @7 |
| 7 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–10 reps | @9 |
| 2 | Dip (Weighted) | 3 | 10–12 reps | @8 |
| 3 | Overhead Press (Barbell) | 3 | 5 reps | @9 |
| 4 | Lateral Raise (Machine) | 3 | 12–15 reps | @7 |
| 5 | Hack Squat | 3 | 10–12 reps | @7 |
| 6 | Leg Extension | 3 | 12–15 reps | @8 |
| 7 | Bench Press (Close Grip) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 10–12 reps | @8 |
| 2 | Cable Low Row | 3 | 12–15 reps | @7 |
| 3 | Bent Over Row (Barbell) | 3 | 8–10 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @8 |
| 5 | Leg Curl | 3 | 12–15 reps | @8 |
| 6 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @7 |
| 7 | Bicep Curl (Barbell) | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 10–12 reps | @7 |
| 2 | Tricep Pushdown (Cable) | 3 | 10–12 reps | @7 |
| 3 | Hammer Curl | 3 | 10–12 reps | @7 |
| 4 | Skull Crusher (Barbell) | 3 | 10–12 reps | @7 |
| 5 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @7 |
| 6 | Bench Press (Close Grip) | 3 | 10–12 reps | @7 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 축분할 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full 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 60 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.
축분할 is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
축분할 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
