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BoostcampPNG

JYK Workout

by Junyoung K.

Program Description

Gain muscle

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 24, 2024 02:38
  • Last Edited
    May 07, 2024 10:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Face Pull
4
10 reps
RPE 7.5
5
Run
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7.5
2
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
4A
Front Raise
4
10 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
10 reps
RPE 7.5
3
Dip (Assisted)
4
10 reps
RPE 7.5
4
Tricep Kickback
4
10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 7.5
2
Barbell Row
4
10 reps
RPE 7.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7.5
5
Run
1
30 mins
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Face Pull
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@7.5
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7.5
4A
Front Raise
4 Sets
10 Reps
@7.5
4B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
@7.5
3
Dip (Assisted)
4 Sets
10 Reps
@7.5
4
Tricep Kickback
4 Sets
10 Reps
@7.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
10 Reps
@7.5
Day 4
1
Pull-Up (Assisted)
4 Sets
10 Reps
@7.5
2
Barbell Row
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7.5
5
Run
1 Set
30 mins
@7.5