푸쉬스트렝스풀레그근비대
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 5 | 10 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 5 | 8 reps | @10 |
| 3 | Bicep Curl (Dumbbell) | 5 | 8 reps | @10 |
| 4 | Bicep Curl (Machine) | 5 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 5 | 8 reps | @10 |
| 2 | Standing Shoulder Press (Dumbbell) | 4 | 10 reps | @10 |
| 3 | Overhead Tricep Extension (Cable) | 5 | 8 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 5 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 5 | 8 reps | @10 |
| 2 | Chest Supported Row (Machine) | 5 | 8 reps | @10 |
| 3 | Cable Low Row | 5 | 10 reps | @10 |
| 4 | Lat Pulldown | 5 | 8 reps | @10 |
| Superset | ||||
| 5A | Dumbbell Row | 5 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 5 | 8 reps | @10 |
| 2 | Deadlift (Barbell) | 5 | 3 reps | @8 |
| 3 | Leg Press (45 Degrees) | 5 | 8 reps | @10 |
| 4 | Leg Extension | 5 | 10 reps | @10 |
Common questions
Yes, 푸쉬스트렝스풀레그근비대 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 70 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.
푸쉬스트렝스풀레그근비대 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
푸쉬스트렝스풀레그근비대 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.
Get started
