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mw

by 민우 김.

Program Description

근비대

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2024 08:27
  • Last Edited
    Jun 18, 2025 09:49

Summary

Unlock your strength potential with the "mw" program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and targeted leg and back workouts. Each session is crafted to challenge your limits and enhance muscle growth, ensuring you build a solid foundation and achieve impressive results. Get ready to transform your physique and elevate your lifting game!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7
3
Chest Press (Machine)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 7
4
Leg Curl
4
15 reps
RPE 7
5
Leg Press (45 Degrees)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 7
3
Barbell Row
2
2
15 reps
15 reps
RPE 7
RPE 9
4
Lat Pulldown
4
15 reps
RPE 8
5
Standing Pullover (Cable)
2
2
15 reps
15 reps
RPE 7.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Leg Extension
4 Sets
15 Reps
@7
4
Leg Curl
4 Sets
15 Reps
@7
5
Leg Press (45 Degrees)
4 Sets
15 Reps
@8
Day 3
1
T-Bar Row
4 Sets
5 Reps
@8
2
Seated Row (Cable)
4 Sets
15 Reps
@7
3
Barbell Row
2 Sets
2 Sets
15 Reps
15 Reps
@7
@9
4
Lat Pulldown
4 Sets
15 Reps
@8
5
Standing Pullover (Cable)
2 Sets
2 Sets
15 Reps
15 Reps
@7.5
@8.5
6
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
15 Reps
@7
3
Chest Press (Machine)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
8 Reps
@8
5
Arnold Press
4 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
15 Reps
@7
3
Chest Press (Machine)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
8 Reps
@8
5
Arnold Press
4 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7