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Hokuto no Ken

by Ash D.

Program Description

become stronger

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 18, 2026 11:00
  • Last Edited
    Mar 16, 2026 01:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Triceps
11.6%
Biceps
10.6%
Front Delts
10.4%
Lats
9.3%
Chest
7.4%
Middle Delts
6.7%
Hamstrings
5.6%
Quadriceps
5.6%
Rear Delts
5.6%
Glutes
4.7%
Forearms
3.1%
Lower Back
1.9%
Calves
1.9%
Abductors
0.9%
Abs
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Bicep Curl (Cable)
3
8 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Reverse Pec Deck
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
10 reps
8 reps
-
-
2
Pull-Up (Weighted)
1
1
10 reps
8 reps
-
-
3
Shoulder Press (Plate Loaded)
1
2
10 reps
8 reps
-
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8 reps
-
9
Lateral Raise (Machine)
3
10 reps
-
10
Reverse Pec Deck
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
-
2
Incline Chest Press (Machine)
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hamstring Curl
3 Sets
10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Hack Squat
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
10 Reps
-
Day 2
1
Dip (Weighted)
3 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Lateral Raise (Machine)
3 Sets
10 Reps
-
Day 4
1
Dip (Weighted)
1 Set
1 Set
10 Reps
8 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
10 Reps
8 Reps
-
-
3
Shoulder Press (Plate Loaded)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
6
Hammer Curl (Cable)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
9
Lateral Raise (Machine)
3 Sets
10 Reps
-
10
Reverse Pec Deck
3 Sets
10 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
8 Reps
-
6
Preacher Curl (Machine)
3 Sets
10 Reps
-
7
Reverse Pec Deck
3 Sets
10 Reps
-