JACK HANMA
Jack Hanma
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6–10 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 15–20 reps |
| 3 | Rear Delt Fly (Dumbbell) | 2 | 8–12 reps |
| 4 | Bench Press (Barbell) | 3 | 3–5 reps |
| 5 | Face Pull | 2 | 8–12 reps |
| 6 | Tricep Extension (Cable) | 3 | 10–20 reps |
| 7 | Incline Bench Press (Barbell) | 2 | 8–12 reps |
| 8 | Cable Crunch | 3 | 8–12 reps |
| 9 | Pullover (Dumbbell) | 3 | 6–10 reps |
| 10 | Hanging Leg Raise | 3 | 10–15 reps |
| 11 | Neck Extension | 3 | 10–15 reps |
| 12 | Neck Curl | 3 | 10–15 reps |
| 13 | Neck Flexion | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 3 | 3–5 reps |
| 2 | Squat (Low Bar) | 2 | 6–8 reps |
| 3 | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| 4 | Lat Pulldown | 3 | 8–12 reps |
| 5 | Lunge (Barbell) | 2 | 10–15 reps |
| 6 | Chest Supported Row (Machine) | 2 | 10–15 reps |
| 7 | Standing Calf Raise | 3 | 10–20 reps |
| 8 | Leg Extension | 2 | 10–15 reps |
| 9 | Hamstring Curl | 3 | 8–12 reps |
| 10 | Wrist Curls | 3 | 10–15 reps |
| 11 | Reverse Wrist Curl (Barbell) | 3 | 10–15 reps |
| 12 | Dead Hang | 3 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 3–5 reps |
| 2 | Bench Press (Close Grip) | 3 | 6–10 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 10–15 reps |
| 4 | Cable Crunch | 3 | 10–15 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 6 | Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 7 | Face Pull | 3 | 10–15 reps |
| 8 | Russian Twist (Dumbbell) | 3 | 15–20 reps |
| 9 | Hanging Leg Raise | 3 | AMRAP |
| 10 | Neck Extension | 3 | 10–15 reps |
| 11 | Neck Curl | 3 | 10–15 reps |
| 12 | Neck Flexion | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean Deadlift | 3 | 3 reps |
| 2 | Standing Calf Raise | 3 | 15–20 reps |
| 3 | Bicep Curl (Barbell) | 3 | 6–8 reps |
| 4 | Squat (Low Bar) | 3 | 10–15 reps |
| 5 | Underhand Lat Pulldown | 3 | 8–12 reps |
| 6 | Leg Extension | 1 | 8–12 reps |
| 7 | Split Squat (Barbell) | 3 | 10–15 reps |
| 8 | Reverse Wrist Curl (Barbell) | 3 | 10–15 reps |
| 9 | Hyperextension | 3 | 10–20 reps |
| 10 | Farmer's Walk (Weighted) | 3 | 10–15 reps |
| 11 | Farmer's Walk (Weighted) | 3 | AMRAP |
| 12 | Dead Hang | 3 | 0 min |
| 13 | Hip Abductor (Machine) | 3 | 10–15 reps |
| 14 | Hip Abductor (Machine) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Dumbbell) | 2 | 4–6 reps |
| 2 | Hammer Curl | 4 | 10–15 reps |
| 3 | Wrist Curls | 3 | AMRAP |
| 4 | Neck Extension | 3 | 10–15 reps |
| 5 | Neck Curl | 3 | 10–15 reps |
| 6 | Neck Flexion | 3 | 10–15 reps |
| 7 | Wrist Curls | 3 | 6–8 reps |
| 8 | Wrist Curls | 3 | 6–8 reps |
| 9 | Wrist Curls | 2 | AMRAP |
| 10 | Russian Twist (Dumbbell) | 3 | 10–15 reps |
| 11 | Lying Leg Raise | 3 | AMRAP |
| 12 | Plank | 1 | 0 min |
| 13 | Side Plank | 1 | 0 min |
Common questions
Yes, JACK HANMA is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
JACK HANMA is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JACK HANMA 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
