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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
    Jun 18, 2025 11:06

Summary

Transform your physique with the Chan.P Hypertrophy program, a comprehensive 4-week training plan designed for serious lifters. With five days of targeted workouts each week, you’ll focus on building muscle through a variety of exercises that emphasize the chest and legs, utilizing barbells, dumbbells, and machines. Each session is structured to push your limits with a recommended intensity of RPE 6.5, ensuring you make consistent gains. Get ready to sculpt your body and elevate your strength with this effective hypertrophy-focused regimen!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Quadriceps
11.6%
Upper Back
10.9%
Front Delts
9.7%
Hamstrings
9.3%
Lats
7.8%
Triceps
7.8%
Glutes
7%
Middle Delts
5.8%
Abs
5%
Biceps
4.3%
Lower Back
3.1%
Rear Delts
2.3%
Adductors
0.8%
Abductors
0.8%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
6
12 reps
RPE 6.5
3
Chest Press (Machine)
6
12 reps
RPE 6.5
4
Chest Fly (Machine)
6
12 reps
RPE 6.5
5
Cable Crossover
6
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
5
10 reps
RPE 6.5
3
Chest Press (Machine)
5
10 reps
RPE 6.5
4
Chest Fly (Machine)
5
10 reps
RPE 6.5
5
Cable Crossover
5
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
3
Chest Press (Machine)
4
8 reps
RPE 6.5
4
Chest Fly (Machine)
4
8 reps
RPE 6.5
5
Cable Crossover
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Chest Press (Machine)
3
6 reps
RPE 6.5
4
Chest Fly (Machine)
3
6 reps
RPE 6.5
5
Cable Crossover
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
12 reps
RPE 6.5
2
Leg Press
6
12 reps
RPE 6.5
3
Leg Extension
6
12 reps
RPE 6.5
4
Leg Curl
6
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 6.5
2
Leg Press
5
10 reps
RPE 6.5
3
Leg Extension
5
10 reps
RPE 6.5
4
Leg Curl
5
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 6.5
3
Leg Extension
4
8 reps
RPE 6.5
4
Leg Curl
4
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Leg Press
3
6 reps
RPE 6.5
3
Leg Extension
3
6 reps
RPE 6.5
4
Leg Curl
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
12 reps
RPE 6.5
2
Lat Pulldown
6
12 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
6
12 reps
RPE 6.5
4
Barbell Row
6
12 reps
RPE 6.5
5
Pendlay Row
6
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
5
10 reps
RPE 6.5
4
Barbell Row
5
10 reps
RPE 6.5
5
Pendlay Row
5
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 6.5
4
Barbell Row
4
8 reps
RPE 6.5
5
Pendlay Row
4
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5
Pendlay Row
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
12 reps
RPE 6.5
2
Bench Press (Dumbbell)
6
12 reps
RPE 6.5
3
Hack Squat
6
12 reps
RPE 6.5
4
Chest Fly (Machine)
6
12 reps
RPE 6.5
5
Single Arm Row (Dumbbell)
6
12 reps
RPE 6.5
6
Leg Press
6
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 6.5
2
Bench Press (Dumbbell)
5
10 reps
RPE 6.5
3
Hack Squat
5
10 reps
RPE 6.5
4
Chest Fly (Machine)
5
10 reps
RPE 6.5
5
Single Arm Row (Dumbbell)
5
10 reps
RPE 6.5
6
Leg Press
5
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6.5
2
Bench Press (Dumbbell)
4
8 reps
RPE 6.5
3
Hack Squat
4
8 reps
RPE 6.5
4
Chest Fly (Machine)
4
8 reps
RPE 6.5
5
Single Arm Row (Dumbbell)
4
8 reps
RPE 6.5
6
Leg Press
4
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Hack Squat
3
6 reps
RPE 6.5
4
Chest Fly (Machine)
3
6 reps
RPE 6.5
5
Single Arm Row (Dumbbell)
3
6 reps
RPE 6.5
6
Leg Press
3
6 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
12 reps
RPE 6.5
2
Bicep Curl (Barbell)
6
12 reps
RPE 6.5
3
Tricep Kickback
6
12 reps
RPE 6.5
4
Face Pull
6
12 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
6
12 reps
RPE 6.5
6
Lateral Raise (Cable)
6
12 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
6
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 6.5
2
Bicep Curl (Barbell)
5
10 reps
RPE 6.5
3
Tricep Kickback
5
10 reps
RPE 6.5
4
Face Pull
5
10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 6.5
6
Lateral Raise (Cable)
5
10 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
5
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 6.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 6.5
3
Tricep Kickback
4
8 reps
RPE 6.5
4
Face Pull
4
8 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
6
Lateral Raise (Cable)
4
8 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
4
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 6.5
2
Bicep Curl (Barbell)
3
6 reps
RPE 6.5
3
Tricep Kickback
3
6 reps
RPE 6.5
4
Face Pull
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Lateral Raise (Cable)
3
6 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
6 reps
RPE 6.5
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