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찬중

by 찬중 김.

Program Description

This program is designed for beginners to build a solid workout habit. With a simple 3-day split focusing on legs, shoulders, and glutes/hamstrings, it helps develop proper form, basic strength, and consistency without overwhelming the user.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 09:19
  • Last Edited
    Jun 18, 2025 10:53

Summary

Experience a transformative 3-week journey with the 찬중 program, designed for dedicated lifters ready to build strength and sculpt their physique. Training three days a week, you'll engage in a variety of exercises targeting the upper body, including barbell shrugs, lat pulldowns, and bench presses, all tailored to maximize muscle engagement and growth. With a full gym required, you'll have access to the equipment needed to push your limits and achieve your fitness goals. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.3%
Triceps
13.9%
Front Delts
11.6%
Lats
11.4%
Chest
10.1%
Middle Delts
8.7%
Quadriceps
7.9%
Hamstrings
5.7%
Rear Delts
4.4%
Biceps
3.8%
Glutes
3.5%
Abs
1.9%
Adductors
1.3%
Abductors
0.5%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-10 reps
8-10 reps
RPE 6
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Dip (Assisted)
3
8-10 reps
RPE 10
4
Chest Fly (Machine)
3
15-20 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-10 reps
8-10 reps
RPE 6
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Dip (Assisted)
3
8-10 reps
RPE 10
4
Chest Fly (Machine)
3
15-20 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-10 reps
8-10 reps
RPE 6
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Dip (Assisted)
3
8-10 reps
RPE 10
4
Chest Fly (Machine)
3
15-20 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
5
15-20 reps
-
2
Straight Arm Pulldown
4
-
3
Lat Pulldown
4
-
4
T-Bar Row
4
-
5
Seated Row (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
5
15-20 reps
-
2
Straight Arm Pulldown
4
-
3
Lat Pulldown
4
-
4
T-Bar Row
4
-
5
Seated Row (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
5
15-20 reps
-
2
Straight Arm Pulldown
4
-
3
Lat Pulldown
4
-
4
T-Bar Row
4
-
5
Seated Row (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
8-10 reps
RPE 7
3
Face Pull
4
15 reps
RPE 7
4
Shoulder Press (Machine)
3
15 reps
RPE 6.5
5
Squat (Barbell)
4
10 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7
7
Leg Press
3
15 reps
RPE 7
8
Leg Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
8-10 reps
RPE 7
3
Face Pull
4
15 reps
RPE 7
4
Shoulder Press (Machine)
3
15 reps
RPE 6.5
5
Squat (Barbell)
4
10 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7
7
Leg Press
3
15 reps
RPE 7
8
Leg Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Overhead Press (Dumbbell)
4
8-10 reps
RPE 7
3
Face Pull
4
15 reps
RPE 7
4
Shoulder Press (Machine)
3
15 reps
RPE 6.5
5
Squat (Barbell)
4
10 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 7
7
Leg Press
3
15 reps
RPE 7
8
Leg Extension
3
15 reps
RPE 7
Week 1
1 / 3 Weeks
Day 2
1
Shrug (Barbell)
5 Sets
15-20 Reps
-
2
Straight Arm Pulldown
4 Sets
-
3
Lat Pulldown
4 Sets
-
4
T-Bar Row
4 Sets
-
5
Seated Row (Cable)
4 Sets
-
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6
@8
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6
@7
3
Dip (Assisted)
3 Sets
8-10 Reps
@10
4
Chest Fly (Machine)
3 Sets
15-20 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7
2
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
@7
3
Face Pull
4 Sets
15 Reps
@7
4
Shoulder Press (Machine)
3 Sets
15 Reps
@6.5
5
Squat (Barbell)
4 Sets
10 Reps
@8
6
Leg Curl
3 Sets
15 Reps
@7
7
Leg Press
3 Sets
15 Reps
@7
8
Leg Extension
3 Sets
15 Reps
@7