Mleccha Slayer

Unleash your inner warrior with the Mleccha Slayer program, a comprehensive 6-week training plan designed to sculpt and strengthen your entire physique. Committing to six days a week, you'll tackle a variety of exercises targeting major muscle groups, including quad-focused leg workouts and powerful pulling movements. Each session is crafted to push your limits, utilizing a full gym setup to maximize your gains. Get ready to transform your body and conquer your fitness goals with relentless determination!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

You may use any method or equipment for any movement unless specified in the movement instructions.

Squat (Barbell)

Split Squat (Smith Machine)

Leg Extension

Nordic Curl

Standing Calf Raise

Quad Focused:

T-Bar Row

Pull-Up (Bodyweight)

Bicep Curl (EZ Bar)

Lateral Raise (Machine)

Lu Raise

Reverse Pec Deck

Pull:

Incline Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Chest Fly (Cable)

Skull Crusher (Barbell)

Single Arm Overhead Tricep Extension

Push:

Stiff Leg Deadlift

Leg Curl

Walking Lunge (Dumbbell)

Seated Calf Raise

Tibia Raise

Hamstring Focused:

Lat Pulldown

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Wrist Roller

Pull2:

Bench Press (Barbell)

Incline Chest Press (Machine)

Incline Fly Press (Dumbbell)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Push2:

Quad Focused(Deload):

Pull(Deload):

Push(Deload):

Hamstring Focused(Deload):

Pull2(Deload):

Push2(Deload):

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