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푸쉬스트렝스풀레그근비대

by 영재 권.
5.0
(1 rating)

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Nov 18, 2024 02:24
  • Last Edited
    Jun 18, 2025 11:21

Summary

Unleash your strength with the 푸쉬스트렝스풀레그근비대 program, a focused 1-week training plan designed for serious lifters. With four dedicated sessions per week, you'll target major muscle groups through a variety of exercises, including chest flies, shoulder presses, and tricep extensions. Each workout is structured to maximize hypertrophy and build functional strength, using equipment found in a full gym. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Upper Back
12.6%
Lats
11.6%
Front Delts
11.1%
Biceps
11%
Middle Delts
10.3%
Chest
9.7%
Quadriceps
9%
Glutes
3.2%
Hamstrings
3.2%
Forearms
1.3%
Lower Back
1.3%
Abs
0.6%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8 reps
RPE 10
2
Deadlift (Barbell)
5
3 reps
RPE 8
3
Leg Press (45 Degrees)
5
8 reps
RPE 10
4
Leg Extension
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
5
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
5
8 reps
RPE 10
4
Bicep Curl (Machine)
5
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
8 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
8 reps
RPE 10
4
Tricep Pushdown (Cable)
5
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 10
2
Chest Supported Row (Machine)
5
8 reps
RPE 10
3
Cable Low Row
5
10 reps
RPE 10
4
Lat Pulldown
5
8 reps
RPE 10
5A
Dumbbell Row
5
10 reps
RPE 9
Week 1
1 / 1 Weeks
Day 2
1
Chest Fly (Machine)
5 Sets
10 Reps
@10
2
Incline Bench Press (Smith Machine)
5 Sets
8 Reps
@10
3
Bicep Curl (Dumbbell)
5 Sets
8 Reps
@10
4
Bicep Curl (Machine)
5 Sets
10 Reps
@10
Day 3
1
Shoulder Press (Machine)
5 Sets
8 Reps
@10
2
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
5 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
5 Sets
8 Reps
@10
2
Chest Supported Row (Machine)
5 Sets
8 Reps
@10
3
Cable Low Row
5 Sets
10 Reps
@10
4
Lat Pulldown
5 Sets
8 Reps
@10
5A
Dumbbell Row
5 Sets
10 Reps
@9
Day 1
1
Shoulder Press (Machine)
5 Sets
8 Reps
@10
2
Deadlift (Barbell)
5 Sets
3 Reps
@8
3
Leg Press (45 Degrees)
5 Sets
8 Reps
@10
4
Leg Extension
5 Sets
10 Reps
@10