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by 고양이
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Program Description

초보자들이 운동에 빠르게 적응할수 있도록 정형화 되어있고 지속 가능한 루틴

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 12, 2025 02:08
  • Last Edited
    Jan 06, 2026 02:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
11%
Quadriceps
10.2%
Hamstrings
10.1%
Upper Back
8.8%
Middle Delts
8.7%
Glutes
8.4%
Biceps
6.6%
Abs
4.9%
Lats
4.6%
Chest
4.4%
Rear Delts
4.3%
Forearms
2.1%
Lower Back
1.4%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
RPE 7
2
Overhead Press (Barbell)
3
15 reps
RPE 7
3
Squat (Barbell)
3
15 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
3 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Overhead Press (Barbell)
2
12 reps
RPE 6
3
Squat (Barbell)
2
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Squat (Barbell)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Squat (Barbell)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 5
2
Overhead Press (Barbell)
3
12 reps
RPE 5
3
Squat (Barbell)
3
12 reps
RPE 5
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15 reps
RPE 7
2
Deadlift (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4
Face Pull
3
20 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
3 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Pull-Up (Assisted)
2
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Face Pull
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 5
2
Leg Curl
3
8 reps
RPE 5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (Barbell)
3
12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
RPE 7
2
Overhead Press (Barbell)
3
15 reps
RPE 7
3
Squat (Barbell)
3
15 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
6 reps
3 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Bench Press (Barbell)
2
12 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 5
2
Overhead Press (Barbell)
3
12 reps
RPE 5
3
Leg Extension
3
12 reps
RPE 5
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
15 reps
RPE 7
2
Deadlift (Barbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
4
Face Pull
3
20 reps
RPE 7
5
Bicep Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
6 reps
3 reps
5 reps
8 reps
RPE 6
RPE 7
RPE 9
RPE 8
2
Leg Curl
2
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 5
2
Deadlift (Barbell)
3
8 reps
RPE 5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 5
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (Barbell)
3
12 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
3
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
3
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7