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Just do it!!

by 원준 장.
3 athletes joined

Program Description

Embark on a transformative 2-week bodybuilding journey with "Just do it!!" This program features 8 carefully structured workouts, each designed to be completed in just 60 minutes. You'll engage in a variety of exercises targeting all major muscle groups, using a full gym setup to maximize your gains. Perfect for beginners, this program balances intensity and recovery, ensuring you build strength while avoiding burnout. Get ready to push your limits and see real results!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 01:57
  • Last Edited
    Jan 23, 2026 11:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15%
Triceps
13.3%
Front Delts
11.7%
Biceps
10%
Middle Delts
8.3%
Chest
6.7%
Lats
6.7%
Quadriceps
6.7%
Hamstrings
6.7%
Forearms
3.3%
Glutes
3.3%
Rear Delts
3.3%
Abs
3.3%
Abductors
1.7%
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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
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Chest Press (Machine)
3
10 reps
70%
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
70%
4
Lat Pulldown
3
10 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Bicep Curl (Barbell)
3
10 reps
70%
7
Hammer Curl (Dumbbell)
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Chest Press (Machine)
3
10 reps
70%
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
70%
4
Lat Pulldown
3
10 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Bicep Curl (Barbell)
3
10 reps
70%
7
Hammer Curl (Dumbbell)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
70%
2
Leg Extension
3
10 reps
70%
3
Lying Leg Curl
3
10 reps
70%
4
Military Press (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
10 reps
70%
6
Face Pull
3
10 reps
70%
7
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
70%
2
Leg Extension
3
10 reps
70%
3
Lying Leg Curl
3
10 reps
70%
4
Military Press (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
10 reps
70%
6
Face Pull
3
10 reps
70%
7
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Chest Press (Machine)
3
10 reps
70%
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
70%
4
Lat Pulldown
3
10 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Bicep Curl (Barbell)
3
10 reps
70%
7
Hammer Curl (Dumbbell)
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Chest Press (Machine)
3
10 reps
70%
3
Overhead Tricep Extension (Dumbbell)
3
10 reps
70%
4
Lat Pulldown
3
10 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Bicep Curl (Barbell)
3
10 reps
70%
7
Hammer Curl (Dumbbell)
3
10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
70%
2
Leg Extension
3
10 reps
70%
3
Lying Leg Curl
3
10 reps
70%
4
Military Press (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
10 reps
70%
6
Face Pull
3
10 reps
70%
7
Hanging Leg Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
70%
2
Leg Extension
3
10 reps
70%
3
Lying Leg Curl
3
10 reps
70%
4
Military Press (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
10 reps
70%
6
Face Pull
3
10 reps
70%
7
Hanging Leg Raise
3
10 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Chest Press (Machine)
3 Sets
10 Reps
70%
3
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
70%
4
Lat Pulldown
3 Sets
10 Reps
70%
5
Seated Row (Machine)
3 Sets
10 Reps
70%
6
Bicep Curl (Barbell)
3 Sets
10 Reps
70%
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
70%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Chest Press (Machine)
3 Sets
10 Reps
70%
3
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
70%
4
Lat Pulldown
3 Sets
10 Reps
70%
5
Seated Row (Machine)
3 Sets
10 Reps
70%
6
Bicep Curl (Barbell)
3 Sets
10 Reps
70%
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
70%
Day 2
1
Leg Press
3 Sets
10 Reps
70%
2
Leg Extension
3 Sets
10 Reps
70%
3
Lying Leg Curl
3 Sets
10 Reps
70%
4
Military Press (Barbell)
3 Sets
10 Reps
70%
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
6
Face Pull
3 Sets
10 Reps
70%
7
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 4
1
Leg Press
3 Sets
10 Reps
70%
2
Leg Extension
3 Sets
10 Reps
70%
3
Lying Leg Curl
3 Sets
10 Reps
70%
4
Military Press (Barbell)
3 Sets
10 Reps
70%
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
6
Face Pull
3 Sets
10 Reps
70%
7
Hanging Leg Raise
3 Sets
10 Reps
@10