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Chan.P Hypertrophy
by 빽경
2 athletes joined
Program Description
박찬희 근비대 프로그램
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Feb 01, 2024 07:29
Last Edited
May 07, 2024 10:31
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
12 Reps
@6.5
2
Incline Bench Press (Dumbbell)
6 Sets
12 Reps
@6.5
3
Chest Press (Machine)
6 Sets
12 Reps
@6.5
4
Chest Fly (Machine)
6 Sets
12 Reps
@6.5
5
Cable Crossover
6 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
6 Sets
12 Reps
@6.5
2
Leg Press
6 Sets
12 Reps
@6.5
3
Leg Extension
6 Sets
12 Reps
@6.5
4
Leg Curl
6 Sets
12 Reps
@6.5
Day 3
1
Romanian Deadlift (Barbell)
6 Sets
12 Reps
@6.5
2
Lat Pulldown
6 Sets
12 Reps
@6.5
3
Seated Wide-Grip Row (Cable)
6 Sets
12 Reps
@6.5
4
Barbell Row
6 Sets
12 Reps
@6.5
5
Pendlay Row
6 Sets
12 Reps
@6.5
Day 4
1
Deadlift (Barbell)
6 Sets
12 Reps
@6.5
2
Bench Press (Dumbbell)
6 Sets
12 Reps
@6.5
3
Hack Squat
6 Sets
12 Reps
@6.5
4
Chest Fly (Machine)
6 Sets
12 Reps
@6.5
5
Single Arm Row (Dumbbell)
6 Sets
12 Reps
@6.5
6
Leg Press
6 Sets
12 Reps
@6.5
Day 5
1
Overhead Press (Barbell)
6 Sets
12 Reps
@6.5
2
Bicep Curl (Barbell)
6 Sets
12 Reps
@6.5
3
Tricep Kickback
6 Sets
12 Reps
@6.5
4
Face Pull
6 Sets
12 Reps
@6.5
5
Lateral Raise (Dumbbell)
6 Sets
12 Reps
@6.5
6
Lateral Raise (Cable)
6 Sets
12 Reps
@6.5
7
Leg Raise (Captain's Chair)
6 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@6.5
3
Chest Press (Machine)
5 Sets
10 Reps
@6.5
4
Chest Fly (Machine)
5 Sets
10 Reps
@6.5
5
Cable Crossover
5 Sets
10 Reps
@6.5
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
@6.5
2
Leg Press
5 Sets
10 Reps
@6.5
3
Leg Extension
5 Sets
10 Reps
@6.5
4
Leg Curl
5 Sets
10 Reps
@6.5
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@6.5
2
Lat Pulldown
5 Sets
10 Reps
@6.5
3
Seated Wide-Grip Row (Cable)
5 Sets
10 Reps
@6.5
4
Barbell Row
5 Sets
10 Reps
@6.5
5
Pendlay Row
5 Sets
10 Reps
@6.5
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
@6.5
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@6.5
3
Hack Squat
5 Sets
10 Reps
@6.5
4
Chest Fly (Machine)
5 Sets
10 Reps
@6.5
5
Single Arm Row (Dumbbell)
5 Sets
10 Reps
@6.5
6
Leg Press
5 Sets
10 Reps
@6.5
Day 5
1
Overhead Press (Barbell)
5 Sets
10 Reps
@6.5
2
Bicep Curl (Barbell)
5 Sets
10 Reps
@6.5
3
Tricep Kickback
5 Sets
10 Reps
@6.5
4
Face Pull
5 Sets
10 Reps
@6.5
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@6.5
6
Lateral Raise (Cable)
5 Sets
10 Reps
@6.5
7
Leg Raise (Captain's Chair)
5 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
3
Chest Press (Machine)
4 Sets
8 Reps
@6.5
4
Chest Fly (Machine)
4 Sets
8 Reps
@6.5
5
Cable Crossover
4 Sets
8 Reps
@6.5
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@6.5
2
Leg Press
4 Sets
8 Reps
@6.5
3
Leg Extension
4 Sets
8 Reps
@6.5
4
Leg Curl
4 Sets
8 Reps
@6.5
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6.5
2
Lat Pulldown
4 Sets
8 Reps
@6.5
3
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@6.5
4
Barbell Row
4 Sets
8 Reps
@6.5
5
Pendlay Row
4 Sets
8 Reps
@6.5
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@6.5
3
Hack Squat
4 Sets
8 Reps
@6.5
4
Chest Fly (Machine)
4 Sets
8 Reps
@6.5
5
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@6.5
6
Leg Press
4 Sets
8 Reps
@6.5
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
@6.5
2
Bicep Curl (Barbell)
4 Sets
8 Reps
@6.5
3
Tricep Kickback
4 Sets
8 Reps
@6.5
4
Face Pull
4 Sets
8 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@6.5
6
Lateral Raise (Cable)
4 Sets
8 Reps
@6.5
7
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@6.5
3
Chest Press (Machine)
3 Sets
6 Reps
@6.5
4
Chest Fly (Machine)
3 Sets
6 Reps
@6.5
5
Cable Crossover
3 Sets
6 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@6.5
2
Leg Press
3 Sets
6 Reps
@6.5
3
Leg Extension
3 Sets
6 Reps
@6.5
4
Leg Curl
3 Sets
6 Reps
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6.5
2
Lat Pulldown
3 Sets
6 Reps
@6.5
3
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@6.5
4
Barbell Row
3 Sets
6 Reps
@6.5
5
Pendlay Row
3 Sets
6 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@6.5
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@6.5
3
Hack Squat
3 Sets
6 Reps
@6.5
4
Chest Fly (Machine)
3 Sets
6 Reps
@6.5
5
Single Arm Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Leg Press
3 Sets
6 Reps
@6.5
Day 5
1
Overhead Press (Barbell)
3 Sets
6 Reps
@6.5
2
Bicep Curl (Barbell)
3 Sets
6 Reps
@6.5
3
Tricep Kickback
3 Sets
6 Reps
@6.5
4
Face Pull
3 Sets
6 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@6.5
6
Lateral Raise (Cable)
3 Sets
6 Reps
@6.5
7
Leg Raise (Captain's Chair)
3 Sets
6 Reps
@6.5