MK Ultra

This program is a flexible and scalable template. I run this repeatedly and make simple substitutions and changes over time depending on my available time to workout, what muscle groups I want to prioritize, and the equipment I have access to at the time. 

You can modify this program using the below suggestions: 

-Sets and intensity techniques can be added for muscle groups that you’d like to prioritize or ones that recover faster than others

-Similar exercises can be substituted easily (for instance, leg extensions for sissy squats)

-Deload weeks can be added between blocks as needed

The goal over the course of the 4 weeks is to push intensity and beat your prior week’s reps, if possible. There will be times this isn’t possible. That’s ok, just hit it hard. If you begin to get outside the written rep range you can modify weight mid-workout and mid-cycle to adjust.

When you restart after 4 weeks you can deload or go straight into another block. A new block is an opportunity to add weight, sets, or intensity techniques to exercises, or change exercises and rep ranges completely while keeping the overall structure intact.

These workouts should take you anywhere from 50-75 minutes. As written, I’d expect weeks 1-2 to be closer to the 50-60 minute mark, and weeks 3-4 to be slightly longer. Extra sets and intensity techniques will add time, but feel free to superset exercises on any given day if possible with your gym/equipment to help save time.

Good luck!

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Week 1

Week 2

Week 3

Week 4

Chest Supported Row (Machine)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Upper

Seated Hamstring Curl

Hack Squat

Romanian Deadlift (Dumbbell)

Straight Leg Calf Raise

Face Pull

Lower + Rear Delts

Incline Bench Press (Smith Machine)

Bent Over Row (Barbell)

Chest Press (Machine)

Incline Curl (Dumbbell)

High Pull

Chest Fly (Dumbbell)

Bicep Curl (Cable)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Optional Chets & Arms

Optional Chest & Arms

Squat (Smith Machine)

Sissy Squat (Weighted)

Reverse Pec Deck

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