12-Week Hadi Choopan Workout Plan for Bodybuilding with PDF

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’re inspired by him and want to try his muscle-building training program, I can help you.

Recently, I’ve designed an ultimate and easy-to-follow Hadi Choopan workout plan with the help of workouts available on his YouTube channels.

If you want to build a solid and aesthetic body in an organized way, you can follow this program.

12-Week Bodybuilding Hadi Choopan Workout Routine

This program involves a 14-day split that will be performed for twelve weeks. The Persian Wolf may have followed various routines, but I’ve simplified his workout and made it easy and effective for all fitness enthusiasts who want to put on mass and increase strength.

About Program

  • Split Type: Body Part Split
  • Sessions/Week: Five
  • Duration/Session: 75-90 Minutes
  • Training Goal: Build Muscle and Improve Physique
  • Difficulty Level: Beginner to Intermediate
  • Target Gender: Men
  • Suggested Duration: Three Months
  • Rest b/w sets: 1-3 minutes.

The Persian Wolf Weekly Split

  • Day 1 – Chest
  • Day 2 – Back
  • Day 3 – Legs
  • Day 4 – OFF
  • Day 5- Shoulders
  • Day 6 – Arms
  • Day 7 – OFF

Perform some dynamic movements and light lifting to increase blood flow and reduce muscle stiffness before starting resistance training.

Day 1 – Chest Workout

  • Band Pull Apart (warm-up): 3 sets x 15 reps
  • Flat Machine Chest Press: 3 sets x 10-12 reps
  • Incline Machine Chest Press: 3 sets x 10 reps
  • Incline Barbell Bench Press: 3 sets x 12 reps
  • Seated Hammer Chest Press: 3 sets x 12 reps
  • Incline DB Bench Press: 3 sets x 10 reps
  • Pec Deck/Cable Chest Fly: 4 sets x 12 reps

Day 2 – Back Workout

  • Seated Cable Row: 3 sets x 15 reps
  • Narrow Grip Lat Pulldown: 3 sets x 12 reps
  • Croc Row: 3 sets x 10 reps
  • Low Machine Row: 3 sets x 15 reps
  • Leverage Machine Row: 3 sets x 12 reps
  • Seated Machine Pullover: 3 sets x 12 reps
  • Barbell Partial Deadlift: 3 sets x 10 reps
  • Medium Grip Pull-up: 3 sets x 10 reps

Day 3 – Leg Workout

  • Dumbbell Front Lunges: 3 sets of 10 reps on each side
  • Bulgarian Split Squat: 3 sets of 10 reps per leg
  • Back Squat: 5 sets of 15, 12, 10, 8, and 6 reps
  • Leg Curl: 4 sets x 10-15 reps
  • Smith Machine Reverse Lunges: 2 sets of 10 reps for each leg
  • Hack Squat: 4 sets x 10-12 reps

Day 4 – OFF

Enjoy a complete break from lifting weights. You can perform low-intense cardio if you like.

Day 5 – Shoulder and Upper Traps

  • Cable Front Raises: 3 sets x 10-12 reps
  • Seated Dumbbell Overhead Press: 5 sets x 8-12 reps
  • Single-arm Cable Front Raises (underhand grip): 3 sets of 10 reps on each side
  • Hammer Grip DB Front Raises: 3 sets x 10 reps per arm
  • Cable/DB/Machine Lateral Raises: 4 sets x 10-15 reps
  • Shoulder Shrugs: 4 sets x 10-12 reps

Day 6 – Arms

Day 7 – OFF

Take a full day’s rest so your muscles can recover well.

Day 8 – Chest Training

  • Close Grip Bench Press: 3 sets x 15 reps
  • Incline Bench Press: 4 sets x 10-12 reps
  • Seated Landmine Chest Fly: 4 sets x 10-12 reps
  • Seated Landmine Press: 3 sets x 10-12 reps
  • High-to-Low Cable Chest Fly: 4 sets x 10-12 reps
  • Dumbbell Squeeze Press: 3 sets x 10-15 reps

Day 9 – Back Training

  • Lat Pullover: 3 sets x 10-15 reps
  • D Handles Lat Pulldown: 4 sets x 10-15 reps
  • Cross Cable Pulldown: 4 sets x 10-12 reps
  • Croc Row: 3 sets x 10 reps/side
  • Seated Machine Row: 4 sets x 10-15 reps
  • Partial Lat Deadlift: 3 sets x 10-12 reps

Day 10 – Lower Body Workout

  • Seated Leg Press: 4 sets of 20, 15, 12, and 10 reps
  • Sumo Deadlift: 4 sets x 8-10 reps
  • Seated Leg Extension: 4 sets x 15-20 reps
  • Machine Leg Curl: 4 sets x 15-20 reps
  • Seated Machine Hip Abduction: 3 sets x 15 reps
  • Calf Raises: 5 sets x 20 reps

Day 11 – OFF

Let your muscles recover and prepare for intense training.

Day 12 – Shoulder and Upper Traps

  • Machine/Cable Lateral Raises: 4 sets x 15 reps
  • Cable Front Raises: 3 sets x 15 reps
  • Front Barbell Overhead Press: 4 sets x 10-12 reps
  • Barbell Upright Row: 4 sets x 10 reps
  • Barbell/Dumbbell Underhand Front Raises: 3 sets x 10 reps

Day 13 – Biceps and Triceps

  • Straight Bar Cable Curl: 3 sets x 12 reps
  • Close Grip Barbell Curl: 3 sets x 12 reps
  • Hammer Curl: 3 sets x 15 reps
  • Close-Grip Bench Press: 4 sets x 15 reps
  • Rope Pressdown: 4 sets x 15 reps
  • Machine/Bar Dips: 4 sets x 15 reps
  • Reverse Barbell Curls: 3 sets x 15 reps

Day 14 – OFF

Take a complete day off and restart the split from the next day.

Download The Hadi Choopan Workout Plan PDF

Photo of author
Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Share to...