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African King Hypertrophy
by Chad G.
Program Description
Muscle development
Program Overview
Level
Novice
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Apr 18, 2024 02:45
Last Edited
May 07, 2024 10:37
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Face Pull
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
3 Sets
8 Reps
3
Leg Press
3 Sets
10 Reps
4
Bent Over Row (Barbell)
3 Sets
8 Reps
5
Plank
3 Sets
0.5 mins
6
Decline Crunch (Weighted)
3 Sets
10 Reps
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
2
Arnold Press
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
8 Reps
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
7
Shrug (Dumbbell)
3 Sets
12 Reps