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JACK HANMA

by Γιώργος Σερέτης
1 athletes joined

Program Description

Jack Hanma

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Dec 03, 2024 08:37
  • Last Edited
    Jan 15, 2025 05:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Bench Press (Barbell)
3
3-5 reps
-
5
Face Pull
2
8-12 reps
-
6
Tricep Extension (Cable)
3
10-20 reps
-
7
Incline Bench Press (Barbell)
2
8-12 reps
-
8
Cable Crunch
3
8-12 reps
-
9
Pullover (Dumbbell)
3
6-10 reps
-
10
Hanging Leg Raise
3
10-15 reps
-
11
Neck Extension
3
10-15 reps
-
12
Neck Curl
3
10-15 reps
-
13
Neck Flexion
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Low Bar)
2
6-8 reps
-
3
Incline Curl (Dumbbell)
3
6-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Lunge (Barbell)
2
10-15 reps
-
6
Chest Supported Row (Machine)
2
10-15 reps
-
7
Standing Calf Raise
3
10-20 reps
-
8
Leg Extension
2
10-15 reps
-
9
Hamstring Curl
3
8-12 reps
-
10
Wrist Curls
3
10-15 reps
-
11
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
12
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Bench Press (Close Grip)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Face Pull
3
10-15 reps
-
8
Russian Twist (Dumbbell)
3
15-20 reps
-
9
Hanging Leg Raise
3
AMRAP
-
10
Neck Extension
3
10-15 reps
-
11
Neck Curl
3
10-15 reps
-
12
Neck Flexion
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
3 reps
-
2
Standing Calf Raise
3
15-20 reps
-
3
Bicep Curl (Barbell)
3
6-8 reps
-
4
Squat (Low Bar)
3
10-15 reps
-
5
Underhand Lat Pulldown
3
8-12 reps
-
6
Leg Extension
1
8-12 reps
-
7
Split Squat (Barbell)
3
10-15 reps
-
8
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
9
Hyperextension
3
10-20 reps
-
10
Farmer's Walk (Weighted)
3
10-15 reps
-
11
Farmer's Walk (Weighted)
3
AMRAP
-
12
Dead Hang
3
-
13
Hip Abductor (Machine)
3
10-15 reps
-
14
Hip Abductor (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
4-6 reps
-
2
Hammer Curl
4
10-15 reps
-
3
Wrist Curls
3
AMRAP
-
4
Neck Extension
3
10-15 reps
-
5
Neck Curl
3
10-15 reps
-
6
Neck Flexion
3
10-15 reps
-
7
Wrist Curls
3
6-8 reps
-
8
Wrist Curls
3
6-8 reps
-
9
Wrist Curls
2
AMRAP
-
10
Russian Twist (Dumbbell)
3
10-15 reps
-
11
Lying Leg Raise
3
AMRAP
-
12
Plank
1
-
13
Side Plank
1
-
Week 1
1 / 1 Weeks
Day 5
1
Bicep Curl (Dumbbell)
2 Sets
4-6 Reps
-
2
Hammer Curl
4 Sets
10-15 Reps
-
3
Wrist Curls
3 Sets
AMRAP
-
4
Neck Extension
3 Sets
10-15 Reps
-
5
Neck Curl
3 Sets
10-15 Reps
-
6
Neck Flexion
3 Sets
10-15 Reps
-
7
Wrist Curls
3 Sets
6-8 Reps
-
8
Wrist Curls
3 Sets
6-8 Reps
-
9
Wrist Curls
2 Sets
AMRAP
-
10
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
11
Lying Leg Raise
3 Sets
AMRAP
-
12
Plank
1 Set
-
13
Side Plank
1 Set
-
Day 4
1
Clean Deadlift
3 Sets
3 Reps
-
2
Standing Calf Raise
3 Sets
15-20 Reps
-
3
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
4
Squat (Low Bar)
3 Sets
10-15 Reps
-
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
6
Leg Extension
1 Set
8-12 Reps
-
7
Split Squat (Barbell)
3 Sets
10-15 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
9
Hyperextension
3 Sets
10-20 Reps
-
10
Farmer's Walk (Weighted)
3 Sets
10-15 Reps
-
11
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
12
Dead Hang
3 Sets
-
13
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
14
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
-
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
4
Cable Crunch
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
7
Face Pull
3 Sets
10-15 Reps
-
8
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-
9
Hanging Leg Raise
3 Sets
AMRAP
-
10
Neck Extension
3 Sets
10-15 Reps
-
11
Neck Curl
3 Sets
10-15 Reps
-
12
Neck Flexion
3 Sets
10-15 Reps
-
Day 1
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
3
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
3-5 Reps
-
5
Face Pull
2 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-20 Reps
-
7
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
-
8
Cable Crunch
3 Sets
8-12 Reps
-
9
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
10
Hanging Leg Raise
3 Sets
10-15 Reps
-
11
Neck Extension
3 Sets
10-15 Reps
-
12
Neck Curl
3 Sets
10-15 Reps
-
13
Neck Flexion
3 Sets
10-15 Reps
-
Day 2
1
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
2
Squat (Low Bar)
2 Sets
6-8 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Lunge (Barbell)
2 Sets
10-15 Reps
-
6
Chest Supported Row (Machine)
2 Sets
10-15 Reps
-
7
Standing Calf Raise
3 Sets
10-20 Reps
-
8
Leg Extension
2 Sets
10-15 Reps
-
9
Hamstring Curl
3 Sets
8-12 Reps
-
10
Wrist Curls
3 Sets
10-15 Reps
-
11
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
12
Dead Hang
3 Sets
-