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Mleccha Slayer

Hypertrophy mesocycle designed for advanced lifters.

Kshatriya Strength· Oct 2024

Free on iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

This comprehensive six-day push-pull-legs mesocycle is meticulously crafted to maximize hypertrophy. Each session targets specific muscle groups with a blend of compound and isolation movements, ensuring balanced development.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

9.9%

Chest

9.7%

Front Delts

9.3%

Upper Back

8.7%

Lats

8.1%

Hamstrings

7.9%

Middle Delts

7.1%

Biceps

6.9%

Quadriceps

6.6%

Glutes

6.5%

Calves

4.5%

Rear Delts

3.8%

Forearms

3.3%

Other

2.2%

Abs

2.2%

Lower Back

1.9%

Adductors

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	8 reps	@8
2	Split Squat (Smith Machine)	2	8 reps	@8
3	Leg Extension	2	10 reps	@8
4	Nordic Curl	2	AMRAP	@8
5	Standing Calf Raise	3	20 reps	@8

#	Exercise	Sets	Reps	Load
1	T-Bar Row	3	8 reps	@8
2	Pull-Up (Bodyweight)	2	AMRAP	@8
3	Bicep Curl (EZ Bar)	3	10 reps	@8
4	Lateral Raise (Machine)	2	10 reps	@8
5	Lu Raise	2	12 reps	@8
6	Reverse Pec Deck	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	6 reps	@8
2	Shoulder Press (Plate Loaded)	2	8 reps	@8
3	Chest Fly (Cable)	2	10 reps	@8
4	Skull Crusher (Barbell)	2	10 reps	@8
5	Single Arm Overhead Tricep Extension	2	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	3	8 reps	@8
2	Leg Curl	2	10 reps	@8
3	Walking Lunge (Dumbbell)	2	8 reps	@8
4	Seated Calf Raise	3	20 reps	@8
5	Tibia Raise	3	20 reps	@8

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	3	8 reps	@8
2	Lat Pulldown (Single Arm)	2	10 reps	@8
3	Chest Supported Row (Machine)	2	10 reps	@8
4	Lateral Raise (Cable)	3	10 reps	@8
5	Incline Curl (Dumbbell)	2	12 reps	@8
6	Wrist Roller	3	1 rep	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	8 reps	@8
2	Incline Chest Press (Machine)	2	10 reps	@8
3	Incline Fly Press (Dumbbell)	2	10 reps	@8
4	Dip (Bodyweight)	2	AMRAP	@8
5	Overhead Tricep Extension (Cable)	2	10 reps	@8

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Mleccha Slayer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Mleccha Slayer is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mleccha Slayer is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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