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Sung Jinwoo

by Avinash

Program Description

Unleash your potential with the "Sung Jinwoo" workout program, designed for those ready to elevate their training. Over the course of one week, you'll engage in a rigorous 7-day split that targets all major muscle groups, combining compound lifts and isolation exercises to build strength and sculpt your physique. This advanced program requires a full gym and is structured to maximize muscle hypertrophy and athletic performance. Prepare for intense sessions that will challenge your limits and transform your body!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Dec 02, 2025 09:24
  • Last Edited
    Dec 03, 2025 02:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Quadriceps
11.8%
Chest
9.4%
Front Delts
9.4%
Biceps
9.2%
Glutes
8.9%
Upper Back
8.5%
Hamstrings
7.1%
Abs
5.2%
Middle Delts
4.7%
Lats
4.7%
Forearms
2.6%
Calves
2.4%
Lower Back
1.4%
Cardio
1.2%
Adductors
0.9%
Rear Delts
0.5%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 7
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
12 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
12 Reps
-
3
Incline Chest Fly (Dumbbell)
1 Set
12 Reps
-
4
Overhead Press (Dumbbell)
1 Set
12 Reps
-
5
Lateral Raise (Machine)
1 Set
12 Reps
-
6
Skull Crusher (Dumbbell)
1 Set
12 Reps
-
7
Single Arm Overhead Tricep Extension
1 Set
12 Reps
-
8
Push Up
1 Set
-
Day 2
1
Clean Deadlift
1 Set
12 Reps
-
2
Bent Over Row (Barbell)
1 Set
12 Reps
-
3
Bicep Curl (EZ Bar)
1 Set
12 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
12 Reps
-
5
Preacher Curl (Dumbbell)
1 Set
12 Reps
-
6
Shrug (Barbell)
1 Set
12 Reps
-
7
Pull-Up (Bodyweight)
1 Set
-
Day 3
1
Hack Squat
1 Set
12 Reps
-
2
Walking Lunge (Dumbbell)
1 Set
12 Reps
-
3
Hip Thrust (Barbell)
1 Set
12 Reps
-
4
Leg Press
1 Set
12 Reps
-
5
Leg Extension
1 Set
12 Reps
-
6
Lying Leg Curl
1 Set
12 Reps
-
7
Seated Calf Raise
1 Set
12 Reps
-
8
Abs Crunch (Bodyweight)
1 Set
-
Day 4
1
Shadow Kick Boxing
1 Set
-
Day 5
1
Bench Press (Barbell)
1 Set
12 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
12 Reps
-
3
Incline Chest Fly (Dumbbell)
1 Set
12 Reps
-
4
Overhead Press (Dumbbell)
1 Set
12 Reps
-
5
Lateral Raise (Machine)
1 Set
12 Reps
-
6
Skull Crusher (Dumbbell)
1 Set
12 Reps
-
7
Single Arm Overhead Tricep Extension
1 Set
12 Reps
-
8
Push Up
1 Set
-
Day 6
1
Clean Deadlift
1 Set
12 Reps
-
2
Bent Over Row (Barbell)
1 Set
12 Reps
-
3
Bicep Curl (EZ Bar)
1 Set
12 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
12 Reps
-
5
Preacher Curl (Dumbbell)
1 Set
12 Reps
-
6
Shrug (Barbell)
1 Set
12 Reps
-
7
Pull-Up (Bodyweight)
1 Set
-
Day 7
1
Hack Squat
1 Set
12 Reps
-
2
Walking Lunge (Dumbbell)
1 Set
12 Reps
-
3
Hip Thrust (Barbell)
1 Set
12 Reps
-
4
Leg Press
1 Set
12 Reps
-
5
Leg Extension
1 Set
12 Reps
-
6
Lying Leg Curl
1 Set
12 Reps
-
7
Seated Calf Raise
1 Set
12 Reps
-
8
Abs Crunch (Bodyweight)
1 Set
-