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Character Solo Leveling

Go Gunhee

Guild Master

Korea's top guild master carries the weight of the world on his shoulders and trains accordingly. His program builds the reliable, consistent strength of a seasoned veteran.

10 Weeks 5 days/week Advanced Hypertrophy
Train Like Go Gunhee
Go Gunhee
Go Gunhee Training Program

Training Progression

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

Weekly Schedule

MON
Day 1
Back & Biceps
TUE
Day 2
Chest & Triceps
WED
Day 3
Lower Body (Hamstring Emphasis)
THU
Rest
FRI
Day 4
Push & Pull Combined
SAT
Day 5
Lower Body (Quad Emphasis)
SUN
Rest
5 Training Days 40–50 Min / Session
Equipment
Barbell Barbell or Dumbbell Bench Bodyweight Bodyweight or Dumbbell Dumbbell Lat Pulldown Machine Parallel Bars Pull-up Bar
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

Korean Hunters Association

View Phase Details

Establishing the split — controlled volume, full recovery (target RIR 3).

5 Workouts In This Phase
Back & Biceps
Monday · 45 min · 4 exercises
Pendlay Row
4 × 8 · 90s restRIR 3
Lat Pulldown
3 × 10 · 75s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Dumbbell Bicep Curl
3 × 10 · 60s restRIR 3
Open Full Session
Chest & Triceps
Tuesday · 45 min · 3 exercises
Bench Press
4 × 8 · 90s restRIR 3
Close-Grip Bench Press
3 × 10 · 75s restRIR 3
Dip
3 × 10 · 75s restRIR 3
Open Full Session
Lower Body (Hamstring Emphasis)
Wednesday · 40 min · 3 exercises
Deadlift
3 × 6 · 120s restRIR 3
Dumbbell Romanian Deadlift
3 × 10 · 90s restRIR 3
Reverse Lunge
3 × 10 each side · 75s restRIR 3
Open Full Session
Push & Pull Combined
Friday · 40 min · 3 exercises
Overhead Press
3 × 8 · 90s restRIR 3
Barbell Row
3 × 8 · 90s restRIR 3
Pike Push-Up
3 × 10 · 60s restRIR 3
Open Full Session
Lower Body (Quad Emphasis)
Saturday · 40 min · 3 exercises
Barbell Back Squat
4 × 8 · 90s restRIR 3
Bulgarian Split Squat
3 × 10 each side · 75s restRIR 3
Broad Jump
3 × 6 · 90s rest
Open Full Session
Phase 2 · Weeks 6–10 Advanced

S-Rank Hunter

View Phase Details

Higher volume and density. Target RIR 2.

5 Workouts In This Phase
Back & Biceps
Monday · 50 min · 4 exercises
Pendlay Row
5 × 6 · 105s restRIR 2
Lat Pulldown
4 × 10 · 75s restRIR 2
Chin-Up
4 × 10 · 90s restRIR 2
Dumbbell Bicep Curl
4 × 12 · 60s restRIR 2
Open Full Session
Chest & Triceps
Tuesday · 50 min · 3 exercises
Bench Press
5 × 6 · 120s restRIR 2
Close-Grip Bench Press
4 × 8 · 90s restRIR 2
Dip
4 × 12 · 60s restRIR 2
Open Full Session
Lower Body (Hamstring Emphasis)
Wednesday · 45 min · 3 exercises
Deadlift
4 × 5 · 150s restRIR 2
Dumbbell Romanian Deadlift
4 × 12 · 75s restRIR 2
Reverse Lunge
4 × 12 each side · 60s restRIR 2
Open Full Session
Push & Pull Combined
Friday · 45 min · 3 exercises
Overhead Press
4 × 6 · 90s restRIR 2
Barbell Row
4 × 6 · 90s restRIR 2
Pike Push-Up
4 × 12 · 60s restRIR 2
Open Full Session
Lower Body (Quad Emphasis)
Saturday · 45 min · 3 exercises
Barbell Back Squat
5 × 6 · 120s restRIR 2
Bulgarian Split Squat
4 × 12 each side · 60s restRIR 2
Broad Jump
4 × 6 · 75s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Back & Biceps, Chest & Triceps, Lower Body (Hamstring Emphasis), Push & Pull Combined, and Lower Body (Quad Emphasis).

Physique Goal

Powerful, sustained, and well-built.

Performance Goal

Real muscular strength and mass built over a long, disciplined career.

How Progression Works

Compound lifts progress by load. Isolation work progresses by volume.

Training Philosophy

How Go Gunhee Trains

Gunhee's strength was built the real way, over years — a true bodybuilding split with heavy compound lifts and real isolation work. Five sessions, no shortcuts.