시험기간 헬스장
시험기간때 운동
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 0 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 0 reps | @8 |
| 3 | Dip (Bodyweight) | 4 | 0 reps | @8 |
| 4 | Bench Press (Close Grip) | 4 | 0 reps | @10 |
| 5 | Single Arm Pushdown | 3 | 0 reps | @10 |
| 6 | Pec Deck (Machine) | 4 | 0 reps | @10 |
| 7 | Tricep Extension (Cable) | 4 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 5 | 0 reps | @8 |
| 2 | Lat Pulldown | 3 | 0 reps | @10 |
| 1 | 0 reps | @6 | ||
| 3 | Bent Over Row (Barbell) | 4 | 0 reps | @10 |
| 4 | Bicep Curl (Barbell) | 4 | 0 reps | @8 |
| 1 | 0 reps | @10 | ||
| 5 | Hammer Curl | 4 | 0 reps | @10 |
| 6 | Pullover (Dumbbell) | 4 | 0 reps | @8 |
| 7 | Seated Row (Cable) | 5 | 0 reps | @10 |
| 8 | Armpulldown | 4 | 0 reps | @10 |
| 9 | Incline Curl (Dumbbell) | 4 | 0 reps | @8 |
| 10 | Bicep Curl (Cable) | 3 | 0 reps | @8 |
| 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 0 reps | @8 |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 0 reps | @10 |
| 3 | Reverse Pecdec Fly | 4 | 0 reps | @10 |
| 4 | One Arm Reverse Fly | 4 | 0 reps | @10 |
| 5 | Lateral Raise (Cable) | 4 | 0 reps | @10 |
| 6 | Front Raise | 4 | 0 reps | @10 |
| 7 | Shrug (Barbell) | 3 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps | @6 |
| 2 | Leg Curl | 4 | 0 reps | @10 |
| 3 | Leg Press | 3 | 0 reps | @8 |
| 4 | Leg Extension | 3 | 0 reps | @10 |
| 5 | Standing Calf Raise | 3 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 0 reps | @10 |
| 2 | Pull-Up (Bodyweight) | 2 | 0 reps | @10 |
| 3 | Bicep Curl (Barbell) | 2 | 0 reps | @6 |
| 2 | 0 reps | @8 | ||
| 4 | Hammer Curl | 4 | 0 reps | @10 |
| 5 | Incline Curl (Dumbbell) | 4 | 0 reps | @8 |
| 6 | Bench Press (Close Grip) | 4 | 0 reps | @10 |
| 7 | Tricep Extension (Cable) | 4 | 0 reps | @10 |
| 8 | V-Handle Tricep Pushdown (Cable) | 4 | 0 reps | @10 |
| 9 | Reverse Wrist Curl (Barbell) | 3 | 0 reps | @10 |
| 10 | Wrist Curls | 3 | 0 reps | @10 |
Common questions
Yes, 시험기간 헬스장 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
시험기간 헬스장 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
시험기간 헬스장 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
