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