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Kaioken
by Shahrukh S.
5 athletes joined
Program Description
Add 2.5kgs to upper and 5kgs to lower body main lifts every 4th week
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
Feb 13, 2023 04:47
Last Edited
Jun 12, 2024 11:52
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Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
3
Chest Fly (Machine)
3 Sets
12-14 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Pull-Up (Weighted)
3 Sets
AMRAP
3
Barbell Row
3 Sets
10-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Dip (Weighted)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
4
Face Pull
3 Sets
12-14 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
2
Single Leg Press
3 Sets
10-12 Reps
3
Hamstring Curl
3 Sets
12-14 Reps
4
Standing Calf Raise
3 Sets
14-16 Reps