The King Engine (4 days)

4 day per week, upper body focused program. Decent amout of volume with high intensity.

 -There needs to be 1 full day of rest, minimum, between each upper body session!

-Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. 

-There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure.

-Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week.

-Note: 
*The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. 

-Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.

-If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

High Bar Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Leg Curl

Standing Calf Raise

Cable Crunch

Hanging Leg Raise

Leg Day 'Cue the King Engine'

Chest Fly (Machine)

Incline Bench Press (Barbell)

Lat Pulldown

Tricep Pushdown (Cable)

Seated Lateral Raise

Upper 1

Seated Anterior Delt Press (AD)

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

Upper 2

Guillotine Press

Barbell Row

Shrug (Barbell)

Upper 3

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