> **Three-Time Olympia Competitor! The Routine That Built Seonghwan Kim's Perfect Frame** Hello! I'm IFBB PRO Seonghwan Kim, who started bodybuilding competitions in 2002 and has been active as a bodybuilder for over 20 years! Throughout my career, I've applied both practical and theoretical knowledge, achieving significant results as an athlete while also working as a trainer. I'm here to share effective exercises to broaden your upper body frame by focusing on developing your back and shoulders! ### **Recommended For:** 1. Those who want to expand their upper body frame 2. Individuals looking for hypertrophy & bulk-up 3. Anyone seeking a simple yet consistently progressive routine ### **Workout 4-6 Times a Week** This program is designed to efficiently complement your back and shoulders without losing coordination, considering a schedule that maximizes recovery. **Weeks 1-4 (2-Day Split)** - Monday: Upper Body - Tuesday: Lower Body - Wednesday: Cardio - Thursday: Upper Body - Friday: Lower Body - Saturday: Back, Shoulders - Sunday: Rest **Weeks 5-8 (3-Day Split)** - Monday: Pull, Posterior Lower Body - Tuesday: Push - Wednesday: Cardio - Thursday: Lower Body - Friday: Pull - Saturday: Push - Sunday: Rest ### **8-Week Curriculum** - **Week 1**: Practice form and adapt to the routine with 60-70% intensity, focusing on full-body coordination - **Weeks 2-3**: Increase to 70-80% intensity, typical of a dedicated fitness enthusiast - **Week 4**: Raise intensity to 85% while reducing total sets and volume (using top sets) - **Week 5**: Adapt to a 3-day split with 60-70% intensity - **Weeks 6-7**: Maintain 80% intensity, typical of a dedicated fitness enthusiast - **Week 8**: Increase intensity while reducing total sets, keeping volume similar or slightly higher (utilizing techniques like top sets, back-off sets, drop sets, rest-pause, etc.) ### **Upon Completing the Program** - You can improve weak areas while considering coordination. By using two different split methods, you can continue training without hitting a plateau. Your body coordination will improve, allowing you to increase overall workout intensity. ### **Coaching Experience** - Current IFBB PRO - Competed in Olympia 2014, 2020, 2021 - Former National Bodybuilding Team Member - Two-time World Championship Bodybuilding Winner in two categories - Six-time National Sports Festival Bodybuilding Winner in two categories - Level 1 Lifestyle Sports Instructor - Level 2 Professional Sports Instructor