{"id":22300,"date":"2024-01-30T11:39:55","date_gmt":"2024-01-30T11:39:55","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=22300"},"modified":"2024-01-30T11:39:59","modified_gmt":"2024-01-30T11:39:59","slug":"hadi-choopan-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/hadi-choopan-workout-plan-with-pdf","title":{"rendered":"12-Week Hadi Choopan Workout Plan for Bodybuilding with PDF"},"content":{"rendered":"\n<p>Hadi Choopan, also known as The Persian Wolf, is a 2022 Mr. Olympia champion. He bagged various professional titles for of his symmetrical, jacked, and defined physique.<\/p>\n\n\n\n<p>If you&#8217;re inspired by him and want to try his muscle-building training program, I can help you.<\/p>\n\n\n\n<p>Recently, I\u2019ve designed an ultimate and easy-to-follow <a href=\"https:\/\/www.instagram.com\/hadi_choopan\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/hadi_choopan\/\" rel=\"noreferrer noopener\"><strong>Hadi Choopan<\/strong><\/a> workout plan with the help of workouts available on his YouTube channels.<\/p>\n\n\n\n<p>If you want to <a href=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11188\" rel=\"noreferrer noopener\"><strong>build a solid and aesthetic body<\/strong><\/a> in an organized way, you can follow this program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Bodybuilding<\/strong> <strong>Hadi Choopan Workout Routine<\/strong><\/h2>\n\n\n\n<p>This program involves a 14-day split that will be performed for twelve weeks. The Persian Wolf may have followed various routines, but I&#8217;ve simplified his workout and made it easy and effective for all fitness enthusiasts who want to put on mass and increase strength.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">About Program<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Split Type:<\/strong>&nbsp;Body Part Split<\/li>\n\n\n\n<li><strong>Sessions\/Week:&nbsp;<\/strong>Five<\/li>\n\n\n\n<li><strong>Duration\/Session:<\/strong>&nbsp;75-90 Minutes<\/li>\n\n\n\n<li><strong>Training  Goal:<\/strong>&nbsp;Build Muscle and Improve Physique<\/li>\n\n\n\n<li><strong>Difficulty Level:<\/strong>&nbsp;Beginner to Intermediate<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong>&nbsp;Men<\/li>\n\n\n\n<li><strong>Suggested Duration:<\/strong>&nbsp;Three Months<\/li>\n\n\n\n<li><strong>Rest b\/w sets:<\/strong> 1-3 minutes.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">The Persian Wolf Weekly Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1 &#8211; Chest<\/strong><\/li>\n\n\n\n<li><strong>Day 2 &#8211; Back<\/strong><\/li>\n\n\n\n<li><strong>Day 3 &#8211; Legs<\/strong><\/li>\n\n\n\n<li><strong>Day 4 &#8211; OFF<\/strong><\/li>\n\n\n\n<li><strong>Day 5- Shoulders<\/strong><\/li>\n\n\n\n<li><strong>Day 6 &#8211; Arms<\/strong><\/li>\n\n\n\n<li><strong>Day 7 &#8211; OFF<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Perform some <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\"><strong>dynamic movements<\/strong><\/a> and light lifting to increase blood flow and reduce muscle stiffness before starting resistance training.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Hadi Choopan | Chest Training for Mr. Olympia 2022\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/UjMy7KyAmZ4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Band Pull Apart (warm-up):<\/strong> 3 sets x 15 reps<\/li>\n\n\n\n<li><strong>Flat Machine Chest Press:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Incline Machine Chest Press:<\/strong> 3 sets x 10 reps<\/li>\n\n\n\n<li><strong>Incline Barbell Bench Press: <\/strong>3 sets x 12 reps<\/li>\n\n\n\n<li><strong>Seated Hammer Chest Press:<\/strong> 3 sets x 12 reps<\/li>\n\n\n\n<li><strong>Incline DB Bench Press: <\/strong>3 sets x 10 reps<\/li>\n\n\n\n<li><strong>Pec Deck\/Cable Chest Fly:<\/strong> 4 sets x 12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Hadi choopan | Back Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/zotUE2oR2dY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Seated Cable Row:<\/strong> 3 sets x 15 reps<\/li>\n\n\n\n<li><strong>Narrow Grip Lat Pulldown: <\/strong>3 sets x 12 reps<\/li>\n\n\n\n<li><strong>Croc Row:<\/strong> 3 sets x 10 reps<\/li>\n\n\n\n<li><strong>Low Machine Row:<\/strong> 3 sets x 15 reps<\/li>\n\n\n\n<li><strong>Leverage Machine Row: <\/strong>3 sets x 12 reps<\/li>\n\n\n\n<li><strong>Seated Machine Pullover: <\/strong>3 sets x 12 reps<\/li>\n\n\n\n<li><strong>Barbell Partial Deadlift: <\/strong>3 sets x 10 reps<\/li>\n\n\n\n<li><strong>Medium Grip Pull-up: <\/strong>3 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Leg Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dumbbell Front Lunges:<\/strong> 3 sets of 10 reps on each side<\/li>\n\n\n\n<li><strong>Bulgarian Split Squat:<\/strong> 3 sets of 10 reps per leg<\/li>\n\n\n\n<li><strong>Back Squat: <\/strong>5 sets of 15, 12, 10, 8, and 6 reps<\/li>\n\n\n\n<li><strong>Leg Curl:<\/strong> 4 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Smith Machine Reverse Lunges:<\/strong> 2 sets of 10 reps for each leg<\/li>\n\n\n\n<li><strong>Hack Squat:<\/strong> 4 sets x 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Enjoy a complete break from lifting weights. You can perform low-intense cardio if you like.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Shoulder and Upper Traps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Shoulder and upper traps\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/d6raL-t5F1M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cable Front Raises: <\/strong>3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Seated Dumbbell Overhead Press: <\/strong>5 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Single-arm Cable Front Raises (underhand grip): <\/strong>3 sets of 10 reps on each side<\/li>\n\n\n\n<li><strong>Hammer Grip DB Front Raises:<\/strong> 3 sets x 10 reps per arm<\/li>\n\n\n\n<li><strong>Cable\/DB\/Machine Lateral Raises: <\/strong>4 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Shoulder Shrugs: <\/strong>4 sets x 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Arms <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Hadi Choopan | New Arm Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/uY_aDz5T6Ss?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" rel=\"noreferrer noopener\">Single-arm Triceps Extension<\/a>:<\/strong> 3 sets of 10 reps on each side.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=2feuVZi1xx4\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=2feuVZi1xx4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Cross Cable Triceps Extension<\/strong><\/a>: 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Triceps Rope Pressdown:<\/strong> 3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Single-arm Overhead Triceps Extension: <\/strong>3 sets of 10 reps\/arm.<\/li>\n\n\n\n<li><strong>Single-arm Preacher Curl:<\/strong> 4 sets of 10 reps on each side.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#6_Barbell_Preacher_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#6_Barbell_Preacher_Curl\" rel=\"noreferrer noopener\">Barbell Dual Arm Preacher Curl<\/a>:<\/strong> 3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Standing Barbell Curl:<\/strong> 3 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Take a full day&#8217;s rest so your muscles can recover well.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8 &#8211; Chest Training<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Close Grip Bench Press: <\/strong>3 sets x 15 reps<\/li>\n\n\n\n<li><strong>Incline Bench Press: <\/strong>4 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Seated Landmine Chest Fly: <\/strong>4 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Seated Landmine Press: <\/strong>3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>High-to-Low Cable Chest Fly:<\/strong> 4 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Dumbbell Squeeze Press:<\/strong> 3 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9 &#8211; Back Training<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lat Pullover:<\/strong>  3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>D Handles Lat Pulldown: <\/strong> 4 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Cross Cable Pulldown: <\/strong>4 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Croc Row: <\/strong>3 sets x 10 reps\/side<\/li>\n\n\n\n<li><strong>Seated Machine Row:<\/strong> 4 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Partial Lat Deadlift:<\/strong> 3 sets x 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 10 &#8211; Lower Body Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Seated Leg Press:<\/strong> 4 sets of 20, 15, 12, and 10 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/sumo-deadlift-form-execution-and-benefits\" data-type=\"post\" data-id=\"986\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sumo Deadlift<\/strong><\/a>: 4 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Seated Leg Extension: <\/strong>4 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Machine Leg Curl: <\/strong>4 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Seated Machine Hip Abduction:<\/strong>  3 sets x 15 reps<\/li>\n\n\n\n<li><strong>Calf Raises: <\/strong>5 sets x 20 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 11 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Let your muscles recover and prepare for intense training.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 12 &#8211; Shoulder and Upper Traps<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Machine\/Cable Lateral Raises:<\/strong> 4 sets x 15 reps<\/li>\n\n\n\n<li><strong>Cable Front Raises: <\/strong>3 sets x 15 reps<\/li>\n\n\n\n<li><strong>Front Barbell Overhead Press:<\/strong> 4 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Barbell Upright Row: <\/strong>4 sets x 10 reps<\/li>\n\n\n\n<li><strong>Barbell\/Dumbbell Underhand Front Raises:<\/strong> 3 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 13 &#8211; Biceps and Triceps<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Straight Bar Cable Curl:<\/strong> 3 sets x 12 reps<\/li>\n\n\n\n<li><strong>Close Grip Barbell Curl: <\/strong>3 sets x 12 reps<\/li>\n\n\n\n<li><strong>Hammer Curl:<\/strong> 3 sets x 15 reps<\/li>\n\n\n\n<li><strong>Close-Grip Bench Press:<\/strong> 4 sets x 15 reps<\/li>\n\n\n\n<li><strong>Rope Pressdown: <\/strong>4 sets x 15 reps<\/li>\n\n\n\n<li><strong>Machine\/Bar Dips: <\/strong>4 sets x 15 reps<\/li>\n\n\n\n<li><strong>Reverse Barbell Curls:<\/strong> 3 sets x 15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 14 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Take a complete day off and restart the split from the next day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Hadi Choopan Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-18764098-9878-4d8e-84a4-09c35fe7463d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Hadi-Choopan-Bodybuilding-Workout-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Hadi-Choopan-Bodybuilding-Workout-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Hadi-Choopan-Bodybuilding-Workout-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-18764098-9878-4d8e-84a4-09c35fe7463d\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hadi Choopan, also known as The Persian Wolf, is a 2022 Mr. Olympia champion. He bagged various professional titles for of his symmetrical, jacked, and defined physique. If you&#8217;re inspired by him and want to try his muscle-building training program, I can help you. Recently, I\u2019ve designed an ultimate and easy-to-follow Hadi Choopan workout plan &#8230; <a title=\"12-Week Hadi Choopan Workout Plan for Bodybuilding with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/hadi-choopan-workout-plan-with-pdf\" aria-label=\"Read more about 12-Week Hadi Choopan Workout Plan for Bodybuilding with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22333,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[374,381],"class_list":["post-22300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=22300"}],"version-history":[{"count":19,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22300\/revisions"}],"predecessor-version":[{"id":22335,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22300\/revisions\/22335"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/22333"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=22300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=22300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=22300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}