IntermediateFree

Hashira Training Program

Train like the Stone Hashira! Namu Amida Butsu 🙏📿

Demon Slayer· Sep 2025

30athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

120 min

No nonsense 4x per week Upper/Lower split for strength and hypertrophy based on Jeff Nippard’s “The Muscle Ladder”. ⸻ General Warm-Up • 5 minutes: Light cardio on your choice (e.g. rowing machine) • Arm swings: 10 reps • Arm circles: 10 reps • Front-to-back leg swings: 10 reps per side • Side-to-side leg swings: 10 reps per side • External rotations (cable or band): 10 reps per side ⸻ Exercise-Specific Warm-Up • 1 warm-up set (isolation cable / machine lifts): ~60 % of planned working weight for 6–10 reps • 2 warm-up sets (body-weight & dumbbell lifts): Set 1: ~50 % of planned working weight for 6–10 reps Set 2: ~70 % of planned working weight for 4–6 reps • 3 warm-up sets (compound & barbell lifts): Set 1: ~45 % of planned working weight for 6–10 reps Set 2: ~65 % of planned working weight for 4–6 reps Set 3: ~85 % of planned working weight for 3–4 reps ⸻ Typical rest times • Compound & barbell: 3–4 minutes • Body-weight & dumbbell: 2–3 minutes • Isolation (cable / machine): 1–2 minutes • Supersets: ~30 seconds ⸻ 🏃Cardio and 🧘mobility • mobility / flexibility routines can be done before sleep after training sessions (never before) • cardio best scheduled on days after Lower-body training days ⸻ 🥗Nutrition & 💤Sleep • 1.6-2.2 g of protein per kg of body weight • minimum 7 hours of sleep every night ⸻ Prerequisites & Deload: • this is an intermediate (sophomore)-level Hashira Training Program that requires solid foundations and dedication • it prioritises sustainability, proper technique always comes first! • the program is designed to be run over the course of a year in 12-week cycles, with a deload week on every 13th week before starting the next cycle

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

10.3%

Hamstrings

10.3%

Triceps

9.1%

Glutes

8.2%

Lats

7.3%

Abs

7.3%

Front Delts

Quadriceps

6.7%

Biceps

6.4%

Chest

4.8%

Middle Delts

3.6%

Neck

3.6%

Forearms

3.6%

Calves

3.6%

Rear Delts

2.7%

Lower Back

2.7%

Adductors

1.8%

Abductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	2	3–5 reps	@7–8
		1	3–5 reps	@9–9.5
2	Barbell Row	2	8–10 reps	@7–8
		1	8–10 reps	@9–9.5
3	Lateral Raise (Dumbbell)	2	12–15 reps	@9
		1	12–15 reps	@10
4	Pull-Up (Weighted)	2	8–10 reps	@7–8
		1	8–10 reps	@9–9.5
5	Pec Deck (Machine)	1	15–20 reps	@9
		1	15–20 reps	@10
6	Neck Curl	2	15–20 reps	@9
		1	15–20 reps	@10
Superset
7A	Preacher Curl (Barbell)	2	12–15 reps	@9
		1	12–15 reps	@10
7B	Skull Crusher (Barbell)	2	12–15 reps	@9
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Sumo Deadlift (Barbell)	2	3–5 reps	@6
		1	3–5 reps	@7
2	Leg Press (45 Degrees)	2	6–8 reps	@7
		1	6–8 reps	@8
3	Hip Thrust (Barbell)	2	8–10 reps	@7
		1	8–10 reps	@8
4	Lying Leg Curl	2	8–10 reps	@7
		1	8–10 reps	@8
5	Seated Calf Raise	2	10–12 reps	@9
		1	10–12 reps	@10
6	Cable Crunch	2	10–12 reps	@9
		1	10–12 reps	@10
7	Shrug (Trap Bar)	1	12–15 reps	@9
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Neutral Grip)	2	10–12 reps	@7–8
		1	10–12 reps	@9–9.5
2	Overhead Press (Barbell)	2	6–8 reps	@7–8
		1	6–8 reps	@9–9.5
3	Dumbbell Row	2	10–12 reps	@7–8
		1	10–12 reps	@9–9.5
4	Bench Press (Dumbbell)	2	8–10 reps	@7–8
		1	8–10 reps	@9–9.5
5	Neck Extension	2	15–20 reps	@9
		1	15–20 reps	@10
6	Reverse Pec Deck	2	10–12 reps	@9
		1	10–12 reps	@10
Superset
7A	Tricep Rope Push Down (Cable)	2	10–12 reps	@9
		1	10–12 reps	@10
7B	Bayesian Curl	2	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	2	3–5 reps	@7
		1	3–5 reps	@8
2	Hyperextension	2	8–10 reps	@7–8
		1	8–10 reps	@9–9.5
3	Leg Extension	1	10–12 reps	@9
		1	10–12 reps	@10
4	Leg Curl	1	10–12 reps	@9
		1	10–12 reps	@10
5	Standing Calf Raise	2	12–15 reps	@9
		1	12–15 reps	@10
6	Leg Raise (Captain's Chair)	2	10–20 reps	@9
		1	10–20 reps	@10
7	Farmer's Walk (Weighted)	2	30–60 sec	@8
		1	30–60 sec	@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Hashira Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Hashira Training Program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Hashira Training Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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