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

주 6일 동안 부위당 2회 빈도로 훈련하며 3일 후 1일 휴식일이 주어지는 프로그램입니다

가슴&등, 전면하체, 어깨팔, 휴식, 밀기, 후면하체, 당기기로 6부위로 구분한 구성으로 진행됩니다.

Single-Arm Pulldown

Leg Extension

Lying Triceps Extension (Skull Crushers)

Dips

Lying Leg Curl

Single-Arm High Row

Barbell Row

Single-Leg Press

High Cable Curl

Incline Cable Fly

Seated Leg Curl

Close-Grip Pulldown

Smith Incline Bench Press

Smith Machine Calf Raise

Single-Arm Cable Pushdown

Incline Dumbbell Press

Hip Thrust Machine

Lat pulldown

Single-Arm Seated Row

Hack squat

Cable Front Raise

Cable Rope Pushdown

Rope Arm Pulldown

Peck Deck Fly

Squat

Shoulder Press Machine

Seated Dumbbell Overhead Press

Back Extension

Alternate Dumbbell Curl

Incline Chest Press Machine

Hip Adduction (Inner Thigh)

Cable Side Lateral Raise

Cable Y Raise

Deadlift

Preacher Curl Machine

Cable Pushdown

Single Leg Leg Curl

Overhead Press

Decline Chest Press

Bulgarian Split Squat

Reverse Peck Deck Fly

Program Roadmap