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JACK HANMA

by Γιώργος Σερέτης
2 athletes joined

Program Description

Jack Hanma

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Dec 03, 2024 08:37
  • Last Edited
    Jun 18, 2025 08:28

Summary

Unleash your inner strength with the JACK HANMA program, a focused 1-week training plan designed for serious lifters. Committed to five days of intense workouts, you'll target your arms, core, and neck with a variety of dumbbell exercises like Bicep Curls, Hammer Curls, and Russian Twists. Each session is crafted to maximize muscle engagement and promote growth, ensuring you push your limits and achieve noticeable results. Get ready to elevate your training and sculpt your physique!
Muscle Engagement
Front
Back
MuscleSet
Forearms
12.8%
Neck
10.3%
Abs
10.3%
Upper Back
7.3%
Glutes
6.7%
Biceps
6.4%
Quadriceps
6.1%
Triceps
5.5%
Front Delts
5.3%
Lats
5.2%
Middle Delts
5%
Chest
4.9%
Hamstrings
4.5%
Rear Delts
2.8%
Calves
2.3%
Abductors
2.3%
Lower Back
1.4%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
13
Hip Abductor (Machine)
3
10-15 reps
-
14
Hip Abductor (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
13
Side Plank
1
-
Week 1
1 / 1 Weeks
Day 5
1
Bicep Curl (Dumbbell)
2 Sets
4-6 Reps
-
2
Hammer Curl
4 Sets
10-15 Reps
-
3
Wrist Curls
3 Sets
AMRAP
-
4
Neck Extension
3 Sets
10-15 Reps
-
5
Neck Curl
3 Sets
10-15 Reps
-
6
Neck Flexion
3 Sets
10-15 Reps
-
7
Wrist Curls
3 Sets
6-8 Reps
-
8
Wrist Curls
3 Sets
6-8 Reps
-
9
Wrist Curls
2 Sets
AMRAP
-
10
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
11
Lying Leg Raise
3 Sets
AMRAP
-
12
Plank
1 Set
-
13
Side Plank
1 Set
-
Day 4
1
Clean Deadlift
3 Sets
3 Reps
-
2
Standing Calf Raise
3 Sets
15-20 Reps
-
3
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
4
Squat (Low Bar)
3 Sets
10-15 Reps
-
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
6
Leg Extension
1 Set
8-12 Reps
-
7
Split Squat (Barbell)
3 Sets
10-15 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
9
Hyperextension
3 Sets
10-20 Reps
-
10
Farmer's Walk (Weighted)
3 Sets
10-15 Reps
-
11
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
12
Dead Hang
3 Sets
-
13
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
14
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
-
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
4
Cable Crunch
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
7
Face Pull
3 Sets
10-15 Reps
-
8
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-
9
Hanging Leg Raise
3 Sets
AMRAP
-
10
Neck Extension
3 Sets
10-15 Reps
-
11
Neck Curl
3 Sets
10-15 Reps
-
12
Neck Flexion
3 Sets
10-15 Reps
-
Day 1
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
3
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
3-5 Reps
-
5
Face Pull
2 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-20 Reps
-
7
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
-
8
Cable Crunch
3 Sets
8-12 Reps
-
9
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
10
Hanging Leg Raise
3 Sets
10-15 Reps
-
11
Neck Extension
3 Sets
10-15 Reps
-
12
Neck Curl
3 Sets
10-15 Reps
-
13
Neck Flexion
3 Sets
10-15 Reps
-
Day 2
1
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
2
Squat (Low Bar)
2 Sets
6-8 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Lunge (Barbell)
2 Sets
10-15 Reps
-
6
Chest Supported Row (Machine)
2 Sets
10-15 Reps
-
7
Standing Calf Raise
3 Sets
10-20 Reps
-
8
Leg Extension
2 Sets
10-15 Reps
-
9
Hamstring Curl
3 Sets
8-12 Reps
-
10
Wrist Curls
3 Sets
10-15 Reps
-
11
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
12
Dead Hang
3 Sets
-