Peng9’s program
체력이 약한 여성을 위한 프로그램입니다. Front-Back 2분할, 운동시간은 스트레칭 웜업 제외 40분. 매주 개수를 1개 이상 늘려 점진적 과부하를 적용합니다. 반복회수 15개 일경우 무게 증량합니다. 개수 범위는 8-15개 범위로 적용합니다
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Peng9’s program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Peng9’s program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Peng9’s program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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