logo
BoostcampPNG

PHUL루틴 변형

by 윤태성

Program Description

로니콜먼

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Nov 21, 2024 12:38
  • Last Edited
    Jun 18, 2025 11:38

Summary

Transform your training with the PHUL루틴 변형 program, designed to maximize strength and muscle growth over just one week. This 4-day split combines heavy compound lifts like the Bench Press and Bent Over Row with targeted accessory work, ensuring a comprehensive approach to your upper body development. Whether you're a beginner or an experienced lifter, this program will challenge you to push your limits and achieve your fitness goals. Equip yourself with a full gym and get ready to elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.3%
Chest
12.8%
Lats
10.4%
Triceps
10.3%
Upper Back
9.9%
Biceps
9.6%
Middle Delts
8.6%
Quadriceps
5.8%
Hamstrings
5%
Glutes
3.9%
Rear Delts
2.7%
Abs
1.9%
Calves
1.7%
Adductors
0.9%
Lower Back
0.9%
Forearms
0.8%
Abductors
0.3%
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
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)
4
-
-
2
Incline Bench Press (Dumbbell)
5
-
-
3
Bent Over Row (Barbell)
4
-
-
4
Lat Pulldown
5
-
-
5
Overhead Press (Barbell)
5
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Deadlift (Barbell)
4
-
-
3
Leg Press
3
-
-
4
Leg Curl
3
-
-
5
Standing Calf Raise
3
-
-
6
Preacher Curl (Barbell)
4
-
-
7
Hammer Curl
3
-
-
8
JM Press
4
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
-
-
2
Decline Bench Press (Barbell)
4
-
-
3
Chest Fly (Machine)
3
-
-
4
Pull-Up (Assisted)
3
-
-
5
Seated Row (Machine)
5
-
-
6
Armpulldown
3
-
-
7
Shoulder Press (Machine)
2
-
-
8
Lateral Raise (Machine)
4
-
-
9
Front Raise
4
-
-
10
Reverse Pecdec Fly
4
-
-
Day 4
No exercises added to this day
Week 1
1 / 1 Weeks
Day 4
No exercises added to this day
Day 1
1
Bench Press (Barbell)
4 Sets
-
-
2
Incline Bench Press (Dumbbell)
5 Sets
-
-
3
Bent Over Row (Barbell)
4 Sets
-
-
4
Lat Pulldown
5 Sets
-
-
5
Overhead Press (Barbell)
5 Sets
-
-
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
-
-
2
Decline Bench Press (Barbell)
4 Sets
-
-
3
Chest Fly (Machine)
3 Sets
-
-
4
Pull-Up (Assisted)
3 Sets
-
-
5
Seated Row (Machine)
5 Sets
-
-
6
Armpulldown
3 Sets
-
-
7
Shoulder Press (Machine)
2 Sets
-
-
8
Lateral Raise (Machine)
4 Sets
-
-
9
Front Raise
4 Sets
-
-
10
Reverse Pecdec Fly
4 Sets
-
-
Day 2
1
Squat (Barbell)
4 Sets
-
-
2
Deadlift (Barbell)
4 Sets
-
-
3
Leg Press
3 Sets
-
-
4
Leg Curl
3 Sets
-
-
5
Standing Calf Raise
3 Sets
-
-
6
Preacher Curl (Barbell)
4 Sets
-
-
7
Hammer Curl
3 Sets
-
-
8
JM Press
4 Sets
-
-