Hasumo ver 2 (1) (1) (1)
Power building
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps | @8 |
| 2 | Rear Delt Fly (Cable) | 3 | 8 reps | @7 |
| 3 | Wide Grip Lat Pulldown | 3 | 8 reps | @7 |
| 4 | Lat Pulldown (Close Grip) | 3 | 8 reps | @7 |
| 5 | Seated Row (Cable) | 3 | 8 reps | @7 |
| 6 | Seated Wide-Grip Row (Cable) | 3 | 8 reps | @7 |
| 7 | Hammer Curl | 2 | 8 reps | @8 |
| 8 | Preacher Curl (Barbell) | 4 | 8 reps | @7.5 |
| 9 | Hammer Curl (Cable) | 2 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | @8 |
| 2 | Bench Press (Smith Machine) | 4 | 6 reps | @7 |
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps | @7 |
| 4 | Leg Curl | 2 | 12 reps | @7 |
| 2 | 12 reps | @8 | ||
| 5 | Leg Extension | 2 | 12 reps | @7 |
| 2 | 12 reps | @8 | ||
| 6 | Good Morning | 4 | 8 reps | @7 |
| 7 | Back Extension | 4 | 8 reps | @8 |
| 8 | Rear Delt Fly (Cable) | 4 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | @8 |
| 2 | Front Squat (Barbell) | 4 | 8 reps | @7.5 |
| 3 | Dumbbell Bench Pullover | 4 | 8 reps | @7 |
| 4 | Skull Crusher (Dumbbell) | 4 | 8 reps | @7 |
| 5 | Incline Cable Chest Press | 4 | 8 reps | — |
| 6 | Tricep Rope Push Down (Cable) | 3 | 8 reps | @8 |
| 1 | 8 reps | — | ||
| 7 | Single Arm Tricep Extension (Cable) | 4 | 8 reps | @7 |
| 8 | Goblet Squat | 4 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Military Press (Smith Machine) | 4 | 8 reps | @8 |
| 2 | Dumbbell Row | 4 | 8 reps | @8 |
| 3 | Hammer Curl | 4 | 8 reps | @8 |
| 4 | Lateral Raise (Cable) | 3 | 8 reps | @7 |
| 5 | Face Away Cable Curl | 4 | 8 reps | @7 |
| 6 | Single Arm High Row (Cable) | 4 | 12 reps | @7 |
| 7 | Standing Pullover (Cable) | 4 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 8 reps | @8 |
| 2 | Incline Chest Press (Machine) | 4 | 8 reps | @8 |
| 3 | Chest Fly (Cable) | 4 | 12 reps | @8 |
| 4 | Lat Pulldown | 4 | 8 reps | @7 |
| 5 | Single Arm Tricep Extension (Cable) | 4 | 8 reps | @6 |
| 6 | Tricep Rope Push Down (Cable) | 4 | 8 reps | @7 |
| 7 | One Arm Lateral Raise (Cable) | 4 | 8 reps | @7 |
| 8 | Overhead Tricep Extension (Cable) | 4 | 8 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hasumo ver 2 (1) (1) (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 160 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.
Hasumo ver 2 (1) (1) (1) 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hasumo ver 2 (1) (1) (1) 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
