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UPPER-LOWER BODY

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Program Description

초급자용(머신)

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 25, 2025 09:55
  • Last Edited
    Sep 25, 2025 10:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Hamstrings
11.8%
Chest
10.7%
Lats
9.6%
Front Delts
8.6%
Upper Back
8.6%
Cardio
5.3%
Triceps
5.3%
Middle Delts
5.3%
Adductors
5.3%
Biceps
4.3%
Glutes
4.3%
Other
2.7%
Abductors
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Treadmill
1
10 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Press (Machine)
4
15 reps
-
5
Shoulder Press (Machine)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Seated Row (Machine)
4
15 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
-
2
Treadmill
1
10 reps
-
3
Leg Extension
4
20 reps
-
4
Leg Curl
4
20 reps
-
5
Leg Press
4
12 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Leg Press (45 Degrees)
4
12 reps
-
8
Stair Climber
1
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
-
2
Treadmill
1 Set
10 Reps
-
3
Pec Deck (Machine)
4 Sets
15 Reps
-
4
Chest Press (Machine)
4 Sets
15 Reps
-
5
Shoulder Press (Machine)
4 Sets
15 Reps
-
6
Lat Pulldown
4 Sets
15 Reps
-
7
Seated Row (Machine)
4 Sets
15 Reps
-
8
Stair Climber
1 Set
10 Reps
-
Day 2
1
Stretching
1 Set
1 Reps
-
2
Treadmill
1 Set
10 Reps
-
3
Leg Extension
4 Sets
20 Reps
-
4
Leg Curl
4 Sets
20 Reps
-
5
Leg Press
4 Sets
12 Reps
-
6
Hip Adductor (Machine)
4 Sets
20 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Stair Climber
1 Set
10 Reps
-
Day 3
1
Stretching
1 Set
-
2
Treadmill
1 Set
10 Reps
-
3
Pec Deck (Machine)
4 Sets
15 Reps
-
4
Chest Press (Machine)
4 Sets
15 Reps
-
5
Shoulder Press (Machine)
4 Sets
15 Reps
-
6
Lat Pulldown
4 Sets
15 Reps
-
7
Seated Row (Machine)
4 Sets
15 Reps
-
8
Stair Climber
1 Set
10 Reps
-
Day 4
1
Stretching
1 Set
1 Reps
-
2
Treadmill
1 Set
10 Reps
-
3
Leg Extension
4 Sets
20 Reps
-
4
Leg Curl
4 Sets
20 Reps
-
5
Leg Press
4 Sets
12 Reps
-
6
Hip Adductor (Machine)
4 Sets
20 Reps
-
7
Leg Press (45 Degrees)
4 Sets
12 Reps
-
8
Stair Climber
1 Set
10 Reps
-