Gang program

by 윤태성

Program Description

Gang

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Jun 02, 2024 03:18
Last Edited
Aug 15, 2024 04:16

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Biceps

15%

Chest

13.1%

Triceps

12.4%

Upper Back

11.7%

Front Delts

11.2%

Lats

11.1%

Quadriceps

5.6%

Hamstrings

5%

Middle Delts

4.4%

Glutes

3.5%

Forearms

2.4%

Abs

1.9%

Rear Delts

1.5%

Adductors

0.5%

Abductors

0.5%

Lower Back

0.3%

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Pec Deck (Machine)

4

RPE 10

2

Bench Press (Barbell)

4

RPE 10

3

Chest Press (Machine)

4

RPE 10

4

Pull-Up (Weighted)

4

RPE 10

5

Lat Pulldown

4

RPE 10

6

Armpulldown

4

RPE 10

7

Tricep Extension (Cable)

3

RPE 10

8

Tricep Rope Push Down (Cable)

3

RPE 10

9

Bench Press (Close Grip)

3

RPE 10

10

Bicep Curl (Barbell)

3

RPE 10

11

Incline Curl (Dumbbell)

3

RPE 10

12

Hammer Curl

3

RPE 10

Day 1

1

Squat (Paused)

3

RPE 10

2

Leg Press

3

RPE 10

3

Leg Curl

3

RPE 10

4

Reverse Pec Deck

3

RPE 10

5

Overhead Press (Barbell)

3

RPE 10

6

Front Raise

3

RPE 10

Day 1

1

Bench Press (Paused)

4

RPE 10

2

Chest Press (Machine)

4

RPE 10

3

Chest Fly (Cable)

4

RPE 10

4

Lying Side Lateral Raise

4

RPE 10

5

Seated Shoulder Press (Dumbbell)

4

RPE 10

6

Front Raise

4

RPE 10

7

Tricep Extension (Cable)

3

RPE 10

8

Bench Press (Close Grip)

3

RPE 10

9

Armpulldown

3

RPE 10

Day 1

1

Pull-Up (Weighted)

3

RPE 10

2

Seated Row (Cable)

3

RPE 10

3

Armpulldown

3

RPE 10

4

Clean Deadlift

3

-

5

Leg Press

3

-

6

Leg Curl

3

-

7

Bicep Curl (EZ Bar)

4

RPE 8

8

Hammer Curl

4

RPE 10

Day 1

1

Bench Press (Paused)

3

RPE 10

2

Lat Pulldown

2

RPE 10

3

Dumbbell Row

3

RPE 10

4

Hack Squat

2

RPE 10

5

Tricep Extension (Dumbbell)

3

RPE 10

6

Bicep Curl (Barbell)

3

RPE 10

7

Wrist Curls

2

RPE 10

Day 1

1

Pec Deck (Machine)

4 Sets

@10

2

Bench Press (Barbell)

4 Sets

@10

3

Chest Press (Machine)

4 Sets

@10

4

Pull-Up (Weighted)

4 Sets

@10

5

Lat Pulldown

4 Sets

@10

6

Armpulldown

4 Sets

@10

7

Tricep Extension (Cable)

3 Sets

@10

8

Tricep Rope Push Down (Cable)

3 Sets

@10

9

Bench Press (Close Grip)

3 Sets

@10

10

Bicep Curl (Barbell)

3 Sets

@10

11

Incline Curl (Dumbbell)

3 Sets

@10

12

Hammer Curl

3 Sets

@10