Program Description
This program is for anyone. If your starting out or have been lifting already. The purpose is to help build strength for combat sports and/or competition
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedNov 08, 2024 04:10
- Last EditedJun 18, 2025 08:48
Summary
Embark on a transformative journey with the King's Academy 12-week progression plan, designed for dedicated lifters ready to elevate their strength and conditioning. This comprehensive program spans 12 weeks, featuring six training days each week, focusing on compound lifts and targeted muscle work to maximize gains. Each session includes detailed exercise instructions, ensuring you maintain proper form while pushing your limits. Whether you're honing your squat or perfecting your bench press, this plan will empower you to achieve your fitness goals and build a solid foundation for long-term success.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Standing Calf Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Standing Calf Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Standing Calf Raise
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Bicep Curl (Cable)
3
10 reps
-
3
Hanging Toes To Bar
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
-
2
Bicep Curl (Cable)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
-
2
Bicep Curl (Cable)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
-
2
Dip (Bodyweight)
1
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
-
2
Dip (Bodyweight)
1
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
8 reps
-
2
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
6 reps
-
2
Dip (Bodyweight)
1
22 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Incline Bench Press (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deadlift (Barbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Deadlift (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
6 reps
-
2
Deadlift (Barbell)
5
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Hanging Toes To Bar
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Hanging Toes To Bar
1
14 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
-
2
Lateral Raise (Dumbbell)
5
6 reps
-
3
Hanging Toes To Bar
1
16 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
-
2
Standing Calf Raise4 Sets
8 Reps
-
Day 2
1
Lat Pulldown (Close Grip)4 Sets
8 Reps
-
2
Bicep Curl (Cable)4 Sets
8 Reps
-
3
Hanging Toes To Bar1 Set
14 Reps
-
Day 3
1
Tricep Rope Push Down (Cable)4 Sets
8 Reps
-
2
Dip (Bodyweight)1 Set
20 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Hanging Toes To Bar1 Set
14 Reps
-
Day 5
1
Seated Row (Cable)4 Sets
8 Reps
-
2
Deadlift (Barbell)4 Sets
8 Reps
-
Day 6
1
Seated Overhead Press (Dumbbell)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Hanging Toes To Bar1 Set
14 Reps
-