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Peng9’s program

by Scott J.
1 athletes joined

Program Description

건강한 인생

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 23, 2025 06:55
  • Last Edited
    Jun 18, 2025 10:29

Summary

Embark on a transformative 6-week journey with Peng9’s program, designed for dedicated lifters ready to elevate their strength and conditioning. Committing to four days a week, you'll tackle a balanced mix of machine, barbell, and bodyweight exercises, focusing on both upper and lower body development. Each session is crafted to progressively challenge you, ensuring that you build muscle and enhance your performance week after week. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and engaged!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.3%
Abs
13.2%
Hamstrings
12.1%
Glutes
11.1%
Front Delts
8.4%
Middle Delts
7.9%
Triceps
6.3%
Upper Back
5.8%
Chest
5.3%
Lats
4.7%
Rear Delts
3.2%
Lower Back
2.6%
Biceps
2.1%
Adductors
1.6%
Abductors
0.5%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Overhead Press (Barbell)
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
-
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-
Day 4
1
Stiff Leg Deadlift
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Hanging Leg Raise
3 Sets
10 Reps
-