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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
    Mar 23, 2025 10:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-