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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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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
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
10 Reps
8 Reps
@6.5
@7
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
10 Reps
@8
5A
Back Extension
3 Sets
10 Reps
@7
5B
Hip Abductor (Machine)
3 Sets
10 Reps
@7
Day 1
1
Arnold Press
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
2
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
@7
@8
4A
Bicep Curl (Machine)
3 Sets
4B
Skull Crusher
3 Sets
5A
Hammer Curl
3 Sets
5B
Single Arm Pushdown
3 Sets
6
Sit Up
3 Sets
10 Reps
@6.5
7
Lying Leg Raise
3 Sets
10 Reps
@6.5
Day 3
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
4
T-Bar Row
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Chest Fly (Machine)
4 Sets
12 Reps
@8
Day 4
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@7
@8
2
Leg Press
2 Sets
15 Reps
@8
3
Front Squat (Paused)
3 Sets
10 Reps
@8
4
Wall Sit
2 Sets
10 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
Day 1
1
Seated Row (Cable)
3 Sets
10 Reps
@7.5
2
T-Bar Row
3 Sets
10 Reps
@8
3
Pendlay Row
4 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Tricep Kickback
3 Sets
12 Reps
@7
6
Single Arm Pushdown
3 Sets
12 Reps
@8
7
Plank
2 Sets
1 mins
@7
8
Sit Up
3 Sets
10 Reps
@7
Day 2
1
Leg Extension
4 Sets
12 Reps
@7
2
Leg Press
3 Sets
10 Reps
@8
3
Squat (Paused)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
6
Plank
2 Sets
1 mins
@7
7
Hollow Hold
2 Sets
1 mins
@7
Day 3
1
Chest Fly (Cable)
4 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Seated Hamstring Curl
4 Sets
12 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Glute Kickback (Cable)
3 Sets
10 Reps
@7
4
Goblet Squat
3 Sets
12 Reps
@7
5
Back Extension
3 Sets
12 Reps
@8
6A
Seated Calf Raise
3 Sets
12 Reps
@8
6B
Standing Calf Raise
3 Sets
10 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
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
Arnold Press
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
2
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
@7
@8
4A
Bicep Curl (Machine)
3 Sets
4B
Skull Crusher
3 Sets
5A
Hammer Curl
3 Sets
5B
Single Arm Pushdown
3 Sets
6
Sit Up
3 Sets
10 Reps
@6.5
7
Lying Leg Raise
3 Sets
10 Reps
@6.5
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
10 Reps
8 Reps
@6.5
@7
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
10 Reps
@8
5A
Back Extension
3 Sets
10 Reps
@7
5B
Hip Abductor (Machine)
3 Sets
10 Reps
@7
Day 3
1A
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
4
T-Bar Row
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Chest Fly (Machine)
4 Sets
12 Reps
@8
Day 4
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@7
@8
2
Leg Press
2 Sets
15 Reps
@8
3
Front Squat (Paused)
3 Sets
10 Reps
@8
4
Wall Sit
2 Sets
10 Reps
@8
5
Seated Calf Raise
3 Sets
15 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
Day 1
1
Seated Row (Cable)
3 Sets
10 Reps
@7.5
2
T-Bar Row
3 Sets
10 Reps
@8
3
Pendlay Row
4 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Tricep Kickback
3 Sets
12 Reps
@7
6
Single Arm Pushdown
3 Sets
12 Reps
@8
7
Plank
2 Sets
1 mins
@7
8
Sit Up
3 Sets
10 Reps
@7
Day 2
1
Leg Extension
4 Sets
12 Reps
@7
2
Leg Press
3 Sets
10 Reps
@8
3
Squat (Paused)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
6
Plank
2 Sets
1 mins
@7
7
Hollow Hold
2 Sets
1 mins
@7
Day 3
1
Chest Fly (Cable)
4 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Seated Hamstring Curl
4 Sets
12 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Glute Kickback (Cable)
3 Sets
10 Reps
@7
4
Goblet Squat
3 Sets
12 Reps
@7
5
Back Extension
3 Sets
12 Reps
@8
6A
Seated Calf Raise
3 Sets
12 Reps
@8
6B
Standing Calf Raise
3 Sets
10 Reps
@7