2024 Olympian Workout Insights Winner of the Tokyo Pro Olympia Qualifier (Secured Olympia Entry)

Hello, I'm Yoon Soo-min, an IFBB Classic Physique PRO and a 2024 Olympian.

While running a gym, I've noticed many people training incorrectly. For example, when trying to gain mass, many tend to focus excessively on weight and repetitions. While increasing weight is essential for muscle hypertrophy, if you don't exercise correctly, it becomes more like labor than effective training. In severe cases, it can even lead to injuries.

This program is designed to be easily understood and applied by anyone. It is developed based on my 10 years of experience as an athlete, through numerous experiments and research. I've condensed the most effective content from the past two years into a 12-week course to help you gain as much information as possible in a short time and continue to progress.

Recommended For:

• Those who want to achieve a year's worth of muscle growth efficiently and injury-free with the Olympian routine in 3 months
• Those who have been experiencing a plateau for years
• Those who want personal training from a pro athlete but find the cost prohibitive

12-Week Curriculum

For those new to exercise or with little experience, a 4-week foundational period is set. If you have experience or are an athlete, you can move on after a 2-week adaptation period.

Weeks 1-4 (Adaptation)

• 4 days of exercise per week
• Focus on form and muscle activation
• Use weights you can lift 12-15 times

Week 5 (Adaptation)

• 4 days of exercise per week
• Increase intensity if form is mastered
• Use weights you can lift 8-12 times

Weeks 6-7 (High Intensity)

• 6 days of exercise per week
• High-intensity training
• Use weights you can lift 5-8 times

Week 8 (Recovery)

• 5 days of exercise per week

Weeks 9-11 (High Intensity)

• 6 days of exercise per week
• High-intensity training
• Use weights you can lift 5-8 times

Week 12 (Recovery)

• 5 days of exercise per week

Adaptation/High Intensity/Recovery Training

Adaptation

• Mon: Legs, Back
• Tue: Chest, Shoulders
• Wed: Rest
• Thu: Legs
• Fri: Arms
• Sat: Rest
• Sun: Rest

High Intensity

• Mon: Back, Rear Shoulders, Legs
• Tue: Chest, Shoulders
• Wed: Rest
• Thu: Legs
• Fri: Back, Rear Shoulders
• Sat: Chest, Shoulders
• Sun: Arms, Legs

Recovery

• Mon: Back
• Tue: Chest
• Wed: Rest
• Thu: Legs
• Fri: Shoulders
• Sat: Arms
• Sun: Rest

Coaching Experience

• 2019 Japan Pro Qualifier Winner (Youngest to earn a Pro Card in the country)
• 2024 Tokyo Pro Olympia Qualifier Winner (Secured Olympia Entry)
• Operates the YouTube channel 'Yodaman Yoon Soo-min'
• Runs 'BONKERS GYM' in Okjeong-dong, Yangju