Kaoru Is the second generation boss of the Hanayama Group and is also known as the strongest Yakuza in Japan.
Day 1: Upper Strength
Day 2: Lower Strength
Day 3: Active Recovery / Conditioning
Day 4: Rest
Day 5: Endurance / Core
Day 6: Full Body / Conditioning
Day 7: Rest
Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm up | Warm up | Warm up | Warm up | Warm up |
| Barbell Bench Press 4sets | Deadlifts 4sets | Light Run 20min | Run 3-5-10km | Push ups 3sets |
| Seated Rows 3sets | Leg Press 4sets | Jump Rope 15min | Agility Ladder Drills 10sets | Bodyweight Squats 4sets |
| Overhead Press 3sets | Plank 3sets 45sec | Dynamic Streching Routine | Plank 4sets 40sec | Pull ups 3sets |
| Bench Barbell Row 3sets | High Jumps 3sets | Foam Rolling 10min | Russian V Tuck Twists 3sets | Dumbell Lunges 3sets |
| Weighted Dips 3sets | Dumbell Lunges 3sets | Mobility Drills 20min | Bicycle Crunches 3sets | Dumbell Shoulder Press 4sets |
| Bicep Curls 3sets | Calf Raises | - | Hill Sprints 5sets | Hanging Leg Raises 3sets |
| Tricep Pushdowns 3sets | - | - | - | Run 3km |
*