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.

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4.8 Stars with 10, 000+ Ratings

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