logo
BoostcampPNG

King's Academy 12-week progression plan

by Micah C.

Program Description

This program is for anyone. If your starting out or have been lifting already. The purpose is to help build strength for combat sports and/or competition

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 08, 2024 04:10
  • Last Edited
    Nov 08, 2024 04:40
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Hanging Toes To Bar
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
-
2
Dip (Bodyweight)
1
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
-
2
Dip (Bodyweight)
1
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Standing Calf Raise
4 Sets
8 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
4 Sets
8 Reps
-
2
Bicep Curl (Cable)
4 Sets
8 Reps
-
3
Hanging Toes To Bar
1 Set
14 Reps
-
Day 3
1
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
-
2
Dip (Bodyweight)
1 Set
20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Hanging Toes To Bar
1 Set
14 Reps
-
Day 5
1
Seated Row (Cable)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
4 Sets
8 Reps
-
Day 6
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
3
Hanging Toes To Bar
1 Set
14 Reps
-