Sung Jinwoo
Unleash your inner champion with 7 days of intense training — sculpt your body and elevate your athletic game to new heights!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps |
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 3 | Incline Chest Fly (Dumbbell) | 1 | 12 reps |
| 4 | Overhead Press (Dumbbell) | 1 | 12 reps |
| 5 | Lateral Raise (Machine) | 1 | 12 reps |
| 6 | Skull Crusher (Dumbbell) | 1 | 12 reps |
| 7 | Single Arm Overhead Tricep Extension | 1 | 12 reps |
| 8 | Push Up | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean Deadlift | 1 | 12 reps |
| 2 | Bent Over Row (Barbell) | 1 | 12 reps |
| 3 | Bicep Curl (EZ Bar) | 1 | 12 reps |
| 4 | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 5 | Preacher Curl (Dumbbell) | 1 | 12 reps |
| 6 | Shrug (Barbell) | 1 | 12 reps |
| 7 | Pull-Up (Bodyweight) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 12 reps |
| 2 | Walking Lunge (Dumbbell) | 1 | 12 reps |
| 3 | Hip Thrust (Barbell) | 1 | 12 reps |
| 4 | Leg Press | 1 | 12 reps |
| 5 | Leg Extension | 1 | 12 reps |
| 6 | Lying Leg Curl | 1 | 12 reps |
| 7 | Seated Calf Raise | 1 | 12 reps |
| 8 | Abs Crunch (Bodyweight) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shadow Kick Boxing | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps |
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 3 | Incline Chest Fly (Dumbbell) | 1 | 12 reps |
| 4 | Overhead Press (Dumbbell) | 1 | 12 reps |
| 5 | Lateral Raise (Machine) | 1 | 12 reps |
| 6 | Skull Crusher (Dumbbell) | 1 | 12 reps |
| 7 | Single Arm Overhead Tricep Extension | 1 | 12 reps |
| 8 | Push Up | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean Deadlift | 1 | 12 reps |
| 2 | Bent Over Row (Barbell) | 1 | 12 reps |
| 3 | Bicep Curl (EZ Bar) | 1 | 12 reps |
| 4 | Hammer Curl (Dumbbell) | 1 | 12 reps |
| 5 | Preacher Curl (Dumbbell) | 1 | 12 reps |
| 6 | Shrug (Barbell) | 1 | 12 reps |
| 7 | Pull-Up (Bodyweight) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 12 reps |
| 2 | Walking Lunge (Dumbbell) | 1 | 12 reps |
| 3 | Hip Thrust (Barbell) | 1 | 12 reps |
| 4 | Leg Press | 1 | 12 reps |
| 5 | Leg Extension | 1 | 12 reps |
| 6 | Lying Leg Curl | 1 | 12 reps |
| 7 | Seated Calf Raise | 1 | 12 reps |
| 8 | Abs Crunch (Bodyweight) | 1 | 0 reps |
Common questions
Yes, Sung Jinwoo is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 120 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.
Sung Jinwoo is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Sung Jinwoo 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
