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현창

by 현창 신.

Program Description

Embark on an 18-week bodybuilding journey with the 현창 program, designed for beginners eager to build strength and muscle. This comprehensive plan features 18 workouts, each lasting around 60 minutes, focusing on essential compound movements like squats, deadlifts, and bench presses, ensuring you hit all major muscle groups. With a full gym setup, you'll gain the confidence and knowledge to master your lifts while progressively increasing intensity. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 07:02
  • Last Edited
    Jan 06, 2026 07:09
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.3%
Quadriceps
10.7%
Chest
10.7%
Triceps
10.7%
Glutes
8.9%
Hamstrings
8.9%
Upper Back
7.1%
Lats
7.1%
Middle Delts
7.1%
Abs
5.4%
Adductors
3.6%
Lower Back
1.8%
Biceps
1.8%
Rear Delts
1.8%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 9
3
Lunge (Barbell)
1
10 reps
RPE 8
4
Barbell Row
1
5 reps
RPE 9
5
Seated Row (Cable)
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Incline Bench Press (Barbell)
1
10 reps
RPE 9
3
Overhead Press (Barbell)
1
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
10 reps
RPE 8
5
Cable Crossover
1
12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Deadlift (Barbell)
1 Set
5 Reps
@9
3
Lunge (Barbell)
1 Set
10 Reps
@8
4
Barbell Row
1 Set
5 Reps
@9
5
Seated Row (Cable)
1 Set
10 Reps
@9