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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!
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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
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