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Hwang Dongsao

Dragon Guild

A guild-level fighter with a focused approach to raw strength. Hwang's program is volume-heavy compound work for athletes who want to build serious mass and power.

10 Weeks 5 days/week Advanced Strength & Conditioning
Train Like Hwang Dongsao
Hwang Dongsao
Hwang Dongsao Training Program

Training Progression

01
Advanced 5 Weeks
S-Rank Hunter
02
Advanced 5 Weeks
Korean-American
At A Glance

Weekly Schedule

MON
Day 1
Boxing & Endurance
TUE
Day 2
Upper Strength
WED
Day 3
Lower Strength
THU
Rest
FRI
Day 4
Endurance & Agility
SAT
Day 5
Full Body & Conditioning
SUN
Rest
5 Training Days 40–55 Min / Session
Equipment
Agility Ladder Barbell Barbell or Dumbbell Bench Bodyweight Bodyweight or Medicine Ball Cable Machine Dumbbell Jump Rope Kettlebell Leg Curl Machine or Resistance Band Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–5 Advanced

S-Rank Hunter

View Phase Details

Building the base — controlled loads, full recovery (target RIR 3).

5 Workouts In This Phase
Boxing & Endurance
Monday · 40 min · 4 exercises
Jump Rope
Continuous
1 × 600s
Burpee
4 × 12 · 60s restRIR 3
Mountain Climber
3 × 20 · 45s restRIR 3
Sprint Intervals
4 × 20s · 90s rest
Open Full Session
Upper Strength
Tuesday · 50 min · 6 exercises
Bench Press
4 × 8 · 90s restRIR 3
Seated Cable Row
4 × 10 · 75s restRIR 3
Overhead Press
3 × 8 · 90s restRIR 3
Dumbbell Fly
3 × 12 · 60s restRIR 3
Dumbbell Bent-Over Row
3 × 10 · 75s restRIR 3
Dumbbell Lateral Raise
3 × 12 · 60s restRIR 3
Open Full Session
Lower Strength
Wednesday · 50 min · 4 exercises
Barbell Back Squat
4 × 8 · 120s restRIR 3
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Leg Curl
3 × 12 · 60s restRIR 3
Dumbbell Romanian Deadlift
3 × 10 · 75s restRIR 3
Open Full Session
Endurance & Agility
Friday · 40 min · 4 exercises
Agility Ladder Drills
4 × 30s · 45s rest
Sprint Intervals
4 × 20s · 90s rest
Broad Jump
3 × 8 · 75s restRIR 3
Lateral Bound
3 × 8 each side · 60s restRIR 3
Open Full Session
Full Body & Conditioning
Saturday · 40 min · 4 exercises
Jump Rope
Continuous
1 × 480s
Kettlebell Swing
4 × 15 · 60s restRIR 3
Dumbbell Bent-Over Row
3 × 10 · 75s restRIR 3
Russian Twist
3 × 20 · 30s restRIR 3
Open Full Session
Phase 2 · Weeks 6–10 Advanced

Korean-American

View Phase Details

Heavier loads, denser volume. Target RIR 2.

5 Workouts In This Phase
Boxing & Endurance
Monday · 45 min · 4 exercises
Jump Rope
Continuous
1 × 720s
Burpee
5 × 15 · 45s restRIR 2
Mountain Climber
4 × 25 · 30s restRIR 2
Sprint Intervals
5 × 20s · 75s rest
Open Full Session
Upper Strength
Tuesday · 55 min · 6 exercises
Bench Press
5 × 6 · 120s restRIR 2
Seated Cable Row
5 × 12 · 60s restRIR 2
Overhead Press
4 × 6 · 120s restRIR 2
Dumbbell Fly
4 × 15 · 45s restRIR 2
Dumbbell Bent-Over Row
4 × 12 · 60s restRIR 2
Dumbbell Lateral Raise
4 × 15 · 45s restRIR 2
Open Full Session
Lower Strength
Wednesday · 55 min · 4 exercises
Barbell Back Squat
5 × 6 · 150s restRIR 2
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Leg Curl
4 × 15 · 45s restRIR 2
Dumbbell Romanian Deadlift
4 × 12 · 60s restRIR 2
Open Full Session
Endurance & Agility
Friday · 45 min · 4 exercises
Agility Ladder Drills
5 × 30s · 30s rest
Sprint Intervals
5 × 20s · 75s rest
Broad Jump
4 × 10 · 60s restRIR 2
Lateral Bound
4 × 10 each side · 45s restRIR 2
Open Full Session
Full Body & Conditioning
Saturday · 45 min · 4 exercises
Jump Rope
Continuous
1 × 600s
Kettlebell Swing
5 × 20 · 45s restRIR 2
Dumbbell Bent-Over Row
4 × 12 · 60s restRIR 2
Russian Twist
4 × 25 · 30s restRIR 2
Open Full Session
Program Overview

Why This Program Works
Philosophy

Boxing & Endurance, Upper Strength, Lower Strength, Endurance & Agility, and Full Body & Conditioning.

Physique Goal

Powerful, conditioned, and relentless.

Performance Goal

Real maximal strength, genuine work capacity, and explosive full-body power.

How Progression Works

Compound lifts progress by load. Conditioning work progresses by density.

Training Philosophy

How Hwang Dongsao Trains

Dongsao trains like an S-Rank Hunter — heavy upper- and lower-body strength, real agility work, and explosive full-body conditioning. Five sessions, no shortcuts.