KingDad Heavy LiftProgram, Heavy,Heavier,Heaviest

Unleash your inner strength with the KingDad Heavy Lift Program, designed for serious lifters looking to push their limits. Over two weeks, you'll tackle 10 intense sessions focusing on heavy, compound movements that build muscle and power. Each workout is strategically crafted to target major muscle groups, ensuring balanced development and optimal recovery. Get ready to elevate your lifting game and achieve impressive gains with this comprehensive program!

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Week 1

Week 2

Single Arm Iso Row

Upright Row (Cable)

Bent Over Row (Barbell)

Iso-lateral Low Row

Bicep Curl (EZ Bar)

Iso-lateral High Row

Abs Crunch (Weighted)

Cardio

Back focused

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hammer Curls

Dip (Weighted)

Lat Pulldown

Full Body 

Hit clean, smooth numbers for set rep count.

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Skull Crusher (Barbell)

Face Pull

Chest Press Focus

Leg Extension

Lying Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Press

Leg Focus

Seated Shoulder Press (Dumbbell)

Front Raise

Hip Thrust (Barbell)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Shoulder Focus

Incline Bench Press (Dumbbell)

Incline Tricep Extension (Dumbbell)

Incline Chest Fly (Dumbbell)

Decline Bench Press (Barbell)

Tricep Pushdown (Cable)

Upper & Lower Chest

Hack Squat

Reverse Hack Squat

Lateral Raise (Cable)

Single Arm Rear Delt Fly (Cable)

Front Raise (cable)

Arnold Press

Shoulder Cable Work

Back Extension

Seated Row (Machine)

Lat Pulldown (Single Arm)

Seated Dumbbell Curl

Pullover (Dumbbell)

T-Bar Row

Back Focus

Clean and Press

Pull-Up (Bodyweight)

Bench Press (Barbell)

Full body

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