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kusanagi complex III

by Aurelian

Program Description

effective hypertrophy, mostly training to achieve failure

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 10:04
  • Last Edited
    Jul 18, 2025 01:46
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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
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Face Pull
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
6-10 reps
-
2
T-Bar Row
2
6-10 reps
-
3
Bench Press (Close Grip)
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-10 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
1
AMRAP
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Squat (Barbell)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Face Pull
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
2
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
4
Squat (Barbell)
2 Sets
6-10 Reps
-
5
Face Pull
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 2
1
AD Press (Smith Machine)
2 Sets
6-10 Reps
-
2
T-Bar Row
2 Sets
6-10 Reps
-
3
Bench Press (Close Grip)
2 Sets
6-10 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
5
Alternating Dumbbell Curl
2 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
1 Set
AMRAP
-
7
Cable Crunch
2 Sets
8-12 Reps
-
Day 3
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
Squat (Barbell)
2 Sets
6-10 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
6
Face Pull
2 Sets
8-12 Reps
-