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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
May 07, 2024 10:17
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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
Day 2
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 3
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 4
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 1
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 2
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 3
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 4
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 1
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 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
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
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 2
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 3
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 4
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 1
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 2
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 3
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 4
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 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
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
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 2
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 3
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 4
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 1
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 2
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 3
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 4
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 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
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
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 2
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 3
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 4
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 1
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 2
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 3
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 4
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