The Kushymonster

Kush Kapoor

*Recommended for Intermediate lifters or above because of intensity techniques, but beginners are welcome to try.

This program is hypertrophy focused, built to target every major muscle group in your body for comprehensive muscle development and strength gains. As someone who’s tried a plethora of influencer-created programs, and tested my own, I’ve picked and chosen my favourite tips and tricks to put into this program. We’ll use intensity techniques, we’ll train to failure, and we’ll select exercises that maximise our focus on muscle stimulation (taking issues like stability, injury, etc. out of the equation).

We’ll train 3 on, 1 off. SARMS, Legs & Abs, Chest & Back, rest. Repeat.

Always control the eccentric, pause at the stretch, and explode up (safely). There’s no set tempo, but each rep should last at least 2 seconds.

Rest at least 90 seconds between all sets. Some will require more rest, and that’s okay.

I hate to use the word “optimal,” but this program is built to be optimal. We’ll run a 6-day, 10 week program, with a deload week after every 4 weeks (weeks 5 and 10). Exercise selection will be based on mine and my clients’ personal experience—how much you can feel the target muscle, how well you recover, and how much strength you can gain. From personal experience, as a lifter and personal trainer of 3+ years, a former fat person, and a former skinny guy, I really think anyone would enjoy this.

I hate the conception that you need to do 3 sets of every exercise. That’s not true. You can build muscle on 1 set, as long as you train intensely enough. Our priority in this program is INTENSITY; you’ll leave the gym feeling the right muscle every session—I promise. Follow my instructions and cues and you’ll feel yourself making progress. I find myself performing worse when I know I have to do 3 sets of everything; I push myself much more when I only do 2 sets. Because of our high volume, we’ll mainly do 2 sets of every exercise, but will train each day twice per week.

You may miss the standard heavy compound lifts, but we’ll incorporate those in variations (smith machine bench and squat, RDLs, dips and pull ups) to make strength gains as well as muscle gains. I tend to stay in the 6-15 rep range, but if you want to focus on strength in a certain compound lift, you’re welcome to reduce the reps and increase sets. Just make sure, above else: 

Train hard; recover harder.

Let’s get big(ger) together.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Walk

REST

*Tricep focus
Please don’t take SARMS. But it’s funny to say “it’s SARMS day.” So we’ll call it that

Partial Lateral Raise (Cable)

Shoulder Press (Plate Loaded)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Cable)

Front Raise

Shoulders & Arms (SARMS)

Lateral Raise (Dumbbell)

Seated Overhead Press (Barbell)

Single-Arm Rainbow Curls

Goalpoasts

Biceps Pull-Down

SARMS #2

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Glute-Ham Raise

Leg Extension

Partial Calf Raise

Hanging Leg Raise

L.A #2

Chest & Back (CheCk)

CheCk #2

DELOAD SARMS #1

DELOAD CheCk #1

Squat (Smith Machine)

Hip Abductor (Machine)

Seated Hamstring Curl

Cable Crunch

DELOAD L.A #1

DELOAD SARMS #2

DELOAD L.A #2

DELOAD CheCk #2

SARMS #1

L.A #1

CheCk #1

Legs & Abs (L.A)

1 reviews for The Kushymonster

Kush Kapoor