Test_1

by 박나예

Program Overview

Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 18, 2026 05:34
Last Edited
Mar 18, 2026 05:45

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

15.4%

Lats

13.2%

Upper Back

13.2%

Glutes

13.2%

Abductors

7.7%

Biceps

6.6%

Chest

6.6%

Triceps

6.6%

Front Delts

6.6%

Quadriceps

6.6%

Lower Back

2.2%

Abs

2.2%

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 1

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 1

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 1

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 2

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 2

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 2

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 2

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 3

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 3

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 3

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 3

1

Bench Press

3

5 reps

-

2

Lat Pulldown

3

15 reps

-

3

Chest Press (Machine)

3

12 reps

-

4

Cable Low Row

3

12 reps

-

Day 4

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 4

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 4

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 4

1

Hip Abductor (Machine)

2

15 reps

-

2

Seated Hamstring Curl

3

12 reps

-

3

Leg Press

3

15 reps

-

4

Hip Thrust (Barbell)

2

12 reps

-

Day 1

1

Bench Press

3 Sets

5 Reps

-

2

Lat Pulldown

3 Sets

15 Reps

-

3

Chest Press (Machine)

3 Sets

12 Reps

-

4

Cable Low Row

3 Sets

12 Reps

-

Day 2

1

Hip Abductor (Machine)

2 Sets

15 Reps

-

2

Seated Hamstring Curl

3 Sets

12 Reps

-

3

Leg Press

3 Sets

15 Reps

-

4

Hip Thrust (Barbell)

2 Sets

12 Reps

-

Day 3

1

Bench Press

3 Sets

5 Reps

-

2

Lat Pulldown

3 Sets

15 Reps

-

3

Chest Press (Machine)

3 Sets

12 Reps

-

4

Cable Low Row

3 Sets

12 Reps

-

Day 4

1

Hip Abductor (Machine)

2 Sets

15 Reps

-

2

Seated Hamstring Curl

3 Sets

12 Reps

-

3

Leg Press

3 Sets

15 Reps

-

4

Hip Thrust (Barbell)

2 Sets

12 Reps

-