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Dai Makai no Ō

by Kikito L.
2 athletes joined
5.0
(1 rating)

Program Description

Upper/Lower/Push/Pull

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 07, 2025 10:57
  • Last Edited
    Jun 18, 2025 12:25

Summary

Embark on a transformative 6-week journey with "Dai Makai no Ō," a comprehensive program designed for serious lifters ready to elevate their strength and physique. With four focused sessions each week, you'll tackle a mix of upper and lower body exercises, including weighted pull-ups, squats, and chest presses, ensuring balanced muscle development. This program is tailored for those with access to a full gym, offering a variety of equipment to maximize your gains. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Middle Delts
10.8%
Biceps
10.3%
Front Delts
10.1%
Upper Back
9.1%
Hamstrings
8.9%
Lats
8.4%
Quadriceps
8.1%
Chest
6.7%
Glutes
4.5%
Rear Delts
3.2%
Adductors
2.2%
Lower Back
2%
Abs
2%
Forearms
2%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
6-12 reps
-
4
Chest Press (Convergent)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
6-12 reps
-
4
Chest Press (Convergent)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
6-12 reps
-
4
Chest Press (Convergent)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
6-12 reps
-
4
Chest Press (Convergent)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
6-12 reps
-
4
Chest Press (Convergent)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
6-12 reps
-
4
Chest Press (Convergent)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Pushdown
3
8-15 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Knee Raise (Weighted)
5
6-12 reps
-
7
Leg Press Calf Raises
5
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Knee Raise (Weighted)
5
6-12 reps
-
7
Leg Press Calf Raises
5
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Knee Raise (Weighted)
5
6-12 reps
-
7
Leg Press Calf Raises
5
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Knee Raise (Weighted)
5
6-12 reps
-
7
Leg Press Calf Raises
5
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Knee Raise (Weighted)
5
6-12 reps
-
7
Leg Press Calf Raises
5
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Lying Leg Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Knee Raise (Weighted)
5
6-12 reps
-
7
Leg Press Calf Raises
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Push Up
2
8-15 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Push Up
2
8-15 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Push Up
2
8-15 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Push Up
2
8-15 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Push Up
2
8-15 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Push Up
2
8-15 reps
-
6
Incline Curl (Dumbbell)
3
6-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
-
2
Leg Press
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
4
Leg Curl
2
6-12 reps
-
5
Single Arm Iso Row
2
8-15 reps
-
6
Skull Crusher (Dumbbell)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Reverse Pec Deck
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
-
2
Leg Press
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
4
Leg Curl
2
6-12 reps
-
5
Single Arm Iso Row
2
8-15 reps
-
6
Skull Crusher (Dumbbell)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Reverse Pec Deck
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
-
2
Leg Press
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
4
Leg Curl
2
6-12 reps
-
5
Single Arm Iso Row
2
8-15 reps
-
6
Skull Crusher (Dumbbell)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Reverse Pec Deck
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
-
2
Leg Press
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
4
Leg Curl
2
6-12 reps
-
5
Single Arm Iso Row
2
8-15 reps
-
6
Skull Crusher (Dumbbell)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Reverse Pec Deck
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
-
2
Leg Press
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
4
Leg Curl
2
6-12 reps
-
5
Single Arm Iso Row
2
8-15 reps
-
6
Skull Crusher (Dumbbell)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Reverse Pec Deck
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
-
2
Leg Press
3
5-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
4
Leg Curl
2
6-12 reps
-
5
Single Arm Iso Row
2
8-15 reps
-
6
Skull Crusher (Dumbbell)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
2
8-15 reps
-
8
Reverse Pec Deck
2
8-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
5-10 Reps
-
3
Chest Supported T-Bar Row
3 Sets
6-12 Reps
-
4
Chest Press (Convergent)
3 Sets
6-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Single Arm Pushdown
3 Sets
8-15 Reps
-
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
3
Leg Extension
3 Sets
8-15 Reps
-
4
Lying Leg Curl
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
6
Knee Raise (Weighted)
5 Sets
6-12 Reps
-
7
Leg Press Calf Raises
5 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
3
Pec Deck (Machine)
3 Sets
6-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
5
Push Up
2 Sets
8-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 4
1
Barbell Row
3 Sets
4-8 Reps
-
2
Leg Press
3 Sets
5-10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
-
4
Leg Curl
2 Sets
6-12 Reps
-
5
Single Arm Iso Row
2 Sets
8-15 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
8-15 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
8
Reverse Pec Deck
2 Sets
8-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kikito L.Man
6 months ago
5 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
nice program