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Hail To The King Baby

by Zak S.

Program Description

Say hello to my boom stick! This program is maximum volume and changes things up week to week to keep you and your muscles trying to remember what the heck is going on. Four days a week of heck some days but long rest between muscles. You'll notice there are two leg days a week. Each one usually focuses on different areas of the legs. But the program changes decently to let muscles rest and keep it interesting. I don't care about RPE. You know your limitations. Use correct form and controlled movements. Build a sweat and make sure to take adequate breaks and drink a bunch of water. Rotate out any lifts if you don't have access to the equipment needed. But if it's a row, replace it with a different kind of row, etc.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2024 08:33
  • Last Edited
    May 12, 2024 11:29
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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
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 9
6
Cable Crunch
3
12 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
8B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
2
12 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Cable)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 7
RPE 8
4A
Bicep Curl (Machine)
3
4B
Skull Crusher
3
5A
Hammer Curl
3
5B
Single Arm Pushdown
3
6
Sit Up
3
10 reps
RPE 6.5
7
Lying Leg Raise
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7.5
2
T-Bar Row
3
10 reps
RPE 8
3
Pendlay Row
4
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Kickback
3
12 reps
RPE 7
6
Single Arm Pushdown
3
12 reps
RPE 8
7
Plank
2
1 mins
RPE 7
8
Sit Up
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Overhead Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 9
6
Cable Crunch
3
12 reps
RPE 8
7
Lying Leg Raise
3
10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
8B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
2
12 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Cable)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 7
RPE 8
4A
Bicep Curl (Machine)
3
4B
Skull Crusher
3
5A
Hammer Curl
3
5B
Single Arm Pushdown
3
6
Sit Up
3
10 reps
RPE 6.5
7
Lying Leg Raise
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7.5
2
T-Bar Row
3
10 reps
RPE 8
3
Pendlay Row
4
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Tricep Kickback
3
12 reps
RPE 7
6
Single Arm Pushdown
3
12 reps
RPE 8
7
Plank
2
1 mins
RPE 7
8
Sit Up
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
3
Squat (Smith Machine)
2
1
10 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5A
Seated Calf Raise
3
12 reps
RPE 7
5B
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
5A
Back Extension
3
10 reps
RPE 7
5B
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Squat (Paused)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
6
Plank
2
1 mins
RPE 7
7
Hollow Hold
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
3
Squat (Smith Machine)
2
1
10 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5A
Seated Calf Raise
3
12 reps
RPE 7
5B
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
2
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
5A
Back Extension
3
10 reps
RPE 7
5B
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 7
2
Leg Press
3
10 reps
RPE 8
3
Squat (Paused)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
6
Plank
2
1 mins
RPE 7
7
Hollow Hold
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Reverse Pec Deck
1
2
10 reps
8 reps
RPE 7
RPE 8
6A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6B
Face Pull
3
10 reps
RPE 7
7
Plank
2
1 mins
RPE 8
8
Russian Twist
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Reverse Pec Deck
1
2
10 reps
8 reps
RPE 7
RPE 8
6A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6B
Face Pull
3
10 reps
RPE 7
7
Plank
2
1 mins
RPE 8
8
Russian Twist
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Bent Over Row (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
4
T-Bar Row
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 8
2
Leg Press
4
10 reps
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Seated Calf Raise
4
15 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 7
RPE 8
2
Leg Press
2
15 reps
RPE 8
3
Front Squat (Paused)
3
10 reps
RPE 8
4
Wall Sit
2
10 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
10 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Back Extension
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
6B
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 8
2
Leg Press
4
10 reps
RPE 7
3
Front Squat (Paused)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
5
Seated Calf Raise
4
15 reps
RPE 8
6
Standing Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 7
RPE 8
2
Leg Press
2
15 reps
RPE 8
3
Front Squat (Paused)
3
10 reps
RPE 8
4
Wall Sit
2
10 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
10 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Back Extension
3
12 reps
RPE 8
6A
Seated Calf Raise
3
12 reps
RPE 8
6B
Standing Calf Raise
3
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 4
1
Leg Extension
4 Sets
12 Reps
@8
2
Leg Press
4 Sets
10 Reps
@7
3
Front Squat (Paused)
2 Sets
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6.5
5
Seated Calf Raise
4 Sets
15 Reps
@8
6
Standing Calf Raise
4 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@7.5
@7.5
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@7
@8
@8
@9
6
Cable Crunch
3 Sets
12 Reps
@8
7
Lying Leg Raise
3 Sets
10 Reps
@6.5
8A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
8B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 2
1
Lying Leg Curl
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
3
Squat (Smith Machine)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
4
Leg Extension
3 Sets
12 Reps
@8
5A
Seated Calf Raise
3 Sets
12 Reps
@7
5B
Standing Calf Raise
3 Sets
10 Reps
@6
Day 3
1
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
5
Reverse Pec Deck
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
6B
Face Pull
3 Sets
10 Reps
@7
7
Plank
2 Sets
1 mins
@8
8
Russian Twist
2 Sets
10 Reps
@6.5