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KingMelk UPPER/LOWER

by Nicholas M.
5 athletes joined
5.0
(2 ratings)

Program Description

To build strength, simultaneously focusing on hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 15, 2024 03:57
  • Last Edited
    Sep 10, 2024 02:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
2 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Preacher Curl (Barbell)
2 Sets
8-10 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 2
1
Pendlay Row
2 Sets
8-12 Reps
-
2
Squat (Barbell)
2 Sets
5-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Leg Press
2 Sets
5-8 Reps
-
6
Leg Extension (Single Leg)
2 Sets
10-12 Reps
-
7A
Calf Raise (Leg Press)
2 Sets
10-12 Reps
-
7B
Calf Raise (Smith Machine)
2 Sets
10-12 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
-
2
Bulgarian Split Squat (Smith Machine)
2 Sets
7-10 Reps
-
3
T-Bar Row
2 Sets
10-12 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
High Row
2 Sets
8-10 Reps
-
6
Seated Calf Raise
3 Sets
10-12 Reps
-
7
Face Pull
3 Sets
10-15 Reps
-
Day 3
1
Seated Military Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Chest Press (Machine)
2 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
7
Bayesian Curl
3 Sets
8-12 Reps
-
8
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Andrew F.Man
7 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Amazing program! I noticed a real difference in the power and strength gains. The muscle gains quickly become evident when my triceps turned thunderous and I had veins on my forehead that looked like Harry Potters scar. Fantastic program that I would recommend to anyone. Thank you, Kingmelk. I will never forget how much you changed my life and how you revitalised my marriage.
Nicholas M.Age 35, Man
7 months ago
1 week complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Amazing.