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시험기간 헬스장

by 윤태성

Program Description

3대10000

Program Overview

  • Level
    Advanced, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Sep 09, 2024 05:23
  • Last Edited
    Jun 18, 2025 08:24

Summary

Unlock your strength with the "시험기간 헬스장" program, a focused 1-week training plan designed for serious lifters. Comprising five intense workout days, you'll engage in a variety of exercises targeting your upper body, including barbell and dumbbell presses, lateral raises, and more. Each session is structured to maximize muscle engagement and build functional strength, making it perfect for those looking to elevate their training. Get ready to push your limits and see results in just one week!
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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
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
RPE 8
2
Incline Bench Press (Dumbbell)
4
RPE 8
3
Dip (Bodyweight)
4
RPE 8
4
Bench Press (Close Grip)
4
RPE 10
5
Single Arm Pushdown
3
RPE 10
6
Pec Deck (Machine)
4
RPE 10
7
Tricep Extension (Cable)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
RPE 8
2
Lat Pulldown
3
1
RPE 10
RPE 6
3
Bent Over Row (Barbell)
4
RPE 10
4
Bicep Curl (Barbell)
4
1
RPE 8
RPE 10
5
Hammer Curl
4
RPE 10
6
Pullover (Dumbbell)
4
RPE 8
7
Seated Row (Cable)
5
RPE 10
8
Armpulldown
4
RPE 10
9
Incline Curl (Dumbbell)
4
RPE 8
10
Bicep Curl (Cable)
3
1
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
RPE 10
3
Reverse Pecdec Fly
4
RPE 10
4
One Arm Reverse Fly
4
RPE 10
5
Lateral Raise (Cable)
4
RPE 10
6
Front Raise
4
RPE 10
7
Shrug (Barbell)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 6
2
Leg Curl
4
RPE 10
3
Leg Press
3
RPE 8
4
Leg Extension
3
RPE 10
5
Standing Calf Raise
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 10
2
Pull-Up (Bodyweight)
2
RPE 10
3
Bicep Curl (Barbell)
2
2
RPE 6
RPE 8
4
Hammer Curl
4
RPE 10
5
Incline Curl (Dumbbell)
4
RPE 8
6
Bench Press (Close Grip)
4
RPE 10
7
Tricep Extension (Cable)
4
RPE 10
8
V-Handle Tricep Pushdown (Cable)
4
RPE 10
9
Reverse Wrist Curl (Barbell)
3
RPE 10
10
Wrist Curls
3
RPE 10
Week 1
1 / 1 Weeks
Day 3
1
Overhead Press (Barbell)
4 Sets
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
@10
3
Reverse Pecdec Fly
4 Sets
@10
4
One Arm Reverse Fly
4 Sets
@10
5
Lateral Raise (Cable)
4 Sets
@10
6
Front Raise
4 Sets
@10
7
Shrug (Barbell)
3 Sets
@10
Day 1
1
Bench Press (Barbell)
5 Sets
@8
2
Incline Bench Press (Dumbbell)
4 Sets
@8
3
Dip (Bodyweight)
4 Sets
@8
4
Bench Press (Close Grip)
4 Sets
@10
5
Single Arm Pushdown
3 Sets
@10
6
Pec Deck (Machine)
4 Sets
@10
7
Tricep Extension (Cable)
4 Sets
@8
Day 2
1
Pull-Up (Bodyweight)
5 Sets
@8
2
Lat Pulldown
3 Sets
1 Set
@10
@6
3
Bent Over Row (Barbell)
4 Sets
@10
4
Bicep Curl (Barbell)
4 Sets
1 Set
@8
@10
5
Hammer Curl
4 Sets
@10
6
Pullover (Dumbbell)
4 Sets
@8
7
Seated Row (Cable)
5 Sets
@10
8
Armpulldown
4 Sets
@10
9
Incline Curl (Dumbbell)
4 Sets
@8
10
Bicep Curl (Cable)
3 Sets
1 Set
@8
@10
Day 4
1
Squat (Barbell)
3 Sets
@6
2
Leg Curl
4 Sets
@10
3
Leg Press
3 Sets
@8
4
Leg Extension
3 Sets
@10
5
Standing Calf Raise
3 Sets
@10
Day 5
1
Bench Press (Barbell)
2 Sets
@10
2
Pull-Up (Bodyweight)
2 Sets
@10
3
Bicep Curl (Barbell)
2 Sets
2 Sets
@6
@8
4
Hammer Curl
4 Sets
@10
5
Incline Curl (Dumbbell)
4 Sets
@8
6
Bench Press (Close Grip)
4 Sets
@10
7
Tricep Extension (Cable)
4 Sets
@10
8
V-Handle Tricep Pushdown (Cable)
4 Sets
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
@10
10
Wrist Curls
3 Sets
@10