Peter Cho

peterfit_

This is an 8-week powerbuilding routine designed by Pro Jo Soo-hyun, who runs the YouTube channel 'Canadian Bodybuilder Jo Peter'. The program involves training 6 days per week with each body part trained twice per week, following a 3-days-on, 1-day-off structure. It's divided into chest & back, front lower body, shoulders & arms, push, rear lower body, and pull sessions, featuring high-intensity training that includes bench press, deadlift, and squat.

• Monday: Chest, Back & Arms – Incline chest press machine, Smith incline bench press, one-arm lat pulldown, barbell row, pec deck fly, one-arm seated row, cable pushdown

• Tuesday: Lower Body – Hip adduction, leg extension, squat, single leg press, single leg curl, hack squat, Smith machine calf raise

• Wednesday: Shoulders & Arms – Cable side lateral raise, shoulder press machine, lying triceps extension, preacher curl machine, one-arm cable pushdown, high cable curl, cable front raise

• Thursday: Rest day

• Friday: Chest, Back, Shoulders & Arms – Cable Y raise, dumbbell incline bench press, decline chest press machine, dips, incline cable fly, cable rope pushdown

• Saturday: Back, Lower Body & Others – Back extension, seated leg curl, deadlift, lying leg curl, Bulgarian split squat, hamstring Smith machine, Smith machine calf raise

• Sunday: Back, Shoulders & Arms – Rope lat pulldown, close-grip lat pulldown, one-arm high row, pec deck dumbbell fly, reverse pec deck fly, alternating dumbbell curl, preacher curl machine

Jupiter's X-Taper Supplement

Chest

Back

Shoulders

Legs

Arms

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Incline Chest Press Machine

Hip Adduction (Inner Thigh)

Overhead Press

Cable Y Raise

Back Extension

Rope Arm Pulldown

Smith Incline Bench Press

Leg Extension

Cable Side Lateral Raise

Incline Dumbbell Press

Seated Leg Curl

Close-Grip Pulldown

Single-Arm Pulldown

Squat

Lying Triceps Extension (Skull Crushers)

Decline Chest Press

Deadlift

Single-Arm High Row

Barbell Row

Single-Leg Press

Preacher Curl Machine

Dips

Lying Leg Curl

Lat pulldown

Peck Deck Fly

Single Leg Leg Curl

Single-Arm Cable Pushdown

Incline Cable Fly

Bulgarian Split Squat

Reverse Peck Deck Fly

Single-Arm Seated Row

Hack squat

High Cable Curl

Seated Dumbbell Overhead Press

Hip Thrust Machine

Alternate Dumbbell Curl

Cable Pushdown

Smith Machine Calf Raise

Shoulder Press Machine

Cable Rope Pushdown

Cable Front Raise

Program Roadmap