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KingMelk UPPER/LOWER

by Nicholas M.
5 athletes joined
5.0
(2 ratings)

Program Description

To build strength, simultaneously focusing on hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 15, 2024 03:57
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unleash your strength with the KingMelk UPPER/LOWER program, a comprehensive 12-week training plan designed for serious lifters. Comprising four sessions per week, this program alternates between upper and lower body workouts, incorporating essential compound movements like the Bench Press and Squat, alongside targeted accessory exercises. With a focus on progressive overload and dynamic double progression, you’ll build muscle and enhance performance effectively. Equip yourself with the tools for transformation and get ready to elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-10 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Preacher Curl (Barbell)
2
8-10 reps
-
8
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-12 reps
-
2
Squat (Barbell)
2
5-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Leg Press
2
5-8 reps
-
6
Leg Extension (Single Leg)
2
10-12 reps
-
7A
Calf Raise (Leg Press)
2
10-12 reps
-
7B
Calf Raise (Smith Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Chest Press (Machine)
2
8-12 reps
-
5
Rear Delt Fly (Machine)
2
8-12 reps
-
6
JM Press (Smith Machine)
2
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Bulgarian Split Squat (Smith Machine)
2
7-10 reps
-
3
T-Bar Row
2
10-12 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
High Row
2
8-10 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Face Pull
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
2 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Preacher Curl (Barbell)
2 Sets
8-10 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 2
1
Pendlay Row
2 Sets
8-12 Reps
-
2
Squat (Barbell)
2 Sets
5-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Leg Press
2 Sets
5-8 Reps
-
6
Leg Extension (Single Leg)
2 Sets
10-12 Reps
-
7A
Calf Raise (Leg Press)
2 Sets
10-12 Reps
-
7B
Calf Raise (Smith Machine)
2 Sets
10-12 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
-
2
Bulgarian Split Squat (Smith Machine)
2 Sets
7-10 Reps
-
3
T-Bar Row
2 Sets
10-12 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
High Row
2 Sets
8-10 Reps
-
6
Seated Calf Raise
3 Sets
10-12 Reps
-
7
Face Pull
3 Sets
10-15 Reps
-
Day 3
1
Seated Military Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Chest Press (Machine)
2 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
7
Bayesian Curl
3 Sets
8-12 Reps
-
8
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Andrew F.Man
a year ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Amazing program! I noticed a real difference in the power and strength gains. The muscle gains quickly become evident when my triceps turned thunderous and I had veins on my forehead that looked like Harry Potters scar. Fantastic program that I would recommend to anyone. Thank you, Kingmelk. I will never forget how much you changed my life and how you revitalised my marriage.
Nicholas M.Age 35, Man
a year ago
1 week complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Amazing.