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kusanagi complex II

by Aurelian

Program Description

effective hypertrophy, training to achieve failure

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 24, 2025 10:39
  • Last Edited
    Aug 03, 2025 03:25

Summary

**Kusanagi Complex II** is an 8-week strength training program designed for serious lifters looking to build muscle and enhance overall fitness. With three focused sessions each week, you'll tackle a variety of compound and isolation exercises, including barbell squats, Romanian deadlifts, and incline bench presses, to target major muscle groups effectively. This program emphasizes progressive overload and proper form, ensuring you maximize your gains while minimizing injury risk. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Biceps
11%
Triceps
10.3%
Front Delts
9.6%
Chest
9.4%
Lats
8.9%
Middle Delts
6.6%
Hamstrings
6.3%
Glutes
5.9%
Quadriceps
5.4%
Rear Delts
4.7%
Abs
4.7%
Lower Back
2.8%
Adductors
1.9%
Forearms
0.7%
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Underhand Lat Pulldown
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
AD Press (Smith Machine)
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Alternating Dumbbell Curl
2
8-12 reps
-
7
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Lat Pulldown
3
6-10 reps
-
3
Face Pull
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Face Pull
2 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
AD Press (Smith Machine)
2 Sets
6-10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
-
4
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
5
Cable Crunch
2 Sets
8-12 Reps
-
6
Alternating Dumbbell Curl
2 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)
1 Set
AMRAP
-
Day 3
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
6-10 Reps
-
3
Face Pull
2 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-