20,000 Subscriber Fitness YouTuber 'What's Up Ku' Answers the 'Why?'
I wanted to improve my physique and strength, but was stressed due to my already damaged body. So, I researched the most efficient program that can enhance strength, hypertrophy, and health without pushing each ability to its extreme.
Recommended For:
- Those who want to significantly increase their performance in the three major lifts
- Those who want to manage both hypertrophy and functionality
- Those looking for a daily routine rather than competition-focused training
- Those who want personal training but find the cost prohibitive
4-Day Weekly Program
Each workout lasts 60-70 minutes, with 10-15 sets per muscle group per week.
- Monday: Front legs, chest, shoulders, triceps
- Tuesday: Back legs, back, biceps
- Wednesday: ๐ด Rest
- Thursday: Front legs, chest, shoulders, triceps
- Friday: Back legs, back, biceps
- Saturday: ๐ด Rest
- Sunday: ๐ด Rest
4-Week Curriculum
Designed with popular exercises that anyone can do to build strength and muscle with minimal time investment.
Workout Intensity
- Week 1: 75-80% (High volume, form practice, exercise adaptation)
- Week 2: 77-80% (Medium-high volume, moderate intensity training)
- Week 3: 80-85% (Medium volume, moderate intensity training)
- Week 4: 85-93% (Low volume, high intensity, personal record setting)
Program Structure
This program is based on free weights and is relatively compact in its exercise selection.
The order of exercises is structured to ensure smooth transitions, as each exercise impacts the next. For example, office workers who sit for long periods may find it easier to exercise after loosening their hip flexors, just as hip thrusts are strategically placed early or in between exercises. Please try to follow the order as it has significance.
The strength exercises include five basic movements: bench press, deadlift, squat, overhead press, and barbell row. Although the number of exercises is small, the weights are heavy, but the intensity is low enough to stop when you can do 2-3 more reps, conserving energy and allowing for weekly weight increases.
Hypertrophy exercises are performed at high intensity, close to failure. However, to prevent injury or form breakdown, the intensity is set to a level where you can do one more rep.
Meet Your Coach
Hello, I'm Seop Ku. After suffering from seven herniated discs, two cervical disc herniations, and a torn rotator cuff due to a demanding baseball career, I started working out at 21 and have been doing so for nine years. I have placed in 15 competitions, including the NPC Seoul Natural Physique Grand Prix, and hold a 550 total in the three major lifts (official competition record). I am currently striving for further improvement and running a channel to share my expertise. I may not have the best body or strength, but I started with a body that was more injured than most, healed it, built muscle, and gained strength. Based on my experiences, this program will serve as a navigation tool to help you reach your goals quickly and accurately without detours.
Experience
- Placed in the top 3 in 15 competitions, including the NPC Seoul Natural Grand Prix
- USAPL certified 3-lift total of 548
- Operating a YouTube channel 'What's Up Ku' with 200,000 subscribers
