King's Academy 12-week progression plan

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Standing Calf Raise

Lat Pulldown (Close Grip)

Bicep Curl (Cable)

Hanging Toes To Bar

Tricep Rope Push Down (Cable)

Dip (Bodyweight)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Deadlift (Barbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Deload week 50% of week 6

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