Program Description
**Hopa hopa dumi dumi** is an intense 2-week program designed to push your limits with 6 days of training each week. This program focuses on compound movements, including barbell squats, deadlifts, and bench presses, ensuring a comprehensive workout for all major muscle groups. Each session is structured to maximize strength gains and enhance muscular endurance through targeted exercises and rep ranges. Get ready to elevate your fitness game and achieve your strength goals!
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout90 minutes
- CreatedJul 24, 2025 12:03
- Last EditedAug 03, 2025 03:18
Summary
Embark on a transformative 2-week journey with the Hopa hopa dumi dumi program, designed for those ready to elevate their strength and conditioning. This program features three intense workouts per week, focusing on foundational barbell movements like squats, bench presses, and bent-over rows, ensuring comprehensive muscle engagement. Each session challenges you with targeted rep schemes and exercises that promote muscle growth and endurance. Perfect for gym-goers looking to maximize their results, this plan will empower you to push your limits and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
11.3%
Upper Back
9.5%
Glutes
9%
Lats
9%
Chest
8.7%
Front Delts
8.5%
Biceps
8%
Hamstrings
6.7%
Abs
6.7%
Middle Delts
6.4%
Adductors
3.3%
Forearms
0.8%
Lower Back
0.5%
