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Mleccha Slayer

by Kshatriya Strength

Program Description

This comprehensive six-day push-pull-legs mesocycle is meticulously crafted to maximize hypertrophy. Each session targets specific muscle groups with a blend of compound and isolation movements, ensuring balanced development.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 03, 2024 05:41
  • Last Edited
    Sep 04, 2024 08:40
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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
Squat (Barbell)
3
8 reps
RPE 8
2
Split Squat (Smith Machine)
2
8 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Nordic Curl
2
AMRAP
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Split Squat (Smith Machine)
2
8 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Nordic Curl
2
AMRAP
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Split Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Split Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Split Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Nordic Curl
3
AMRAP
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Split Squat (Smith Machine)
2
8 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Nordic Curl
2
AMRAP
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Lateral Raise (Machine)
2
10 reps
RPE 8
5
Lu Raise
2
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Lateral Raise (Machine)
2
10 reps
RPE 8
5
Lu Raise
2
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
4
Lateral Raise (Machine)
3
10 reps
RPE 8
5
Lu Raise
3
12 reps
RPE 8
6
Reverse Pec Deck
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
RPE 6
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 6
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
4
Lateral Raise (Machine)
2
10 reps
RPE 6
5
Lu Raise
2
12 reps
RPE 6
6
Reverse Pec Deck
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Skull Crusher (Barbell)
2
10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Skull Crusher (Barbell)
2
10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 8
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 6
2
Shoulder Press (Plate Loaded)
2
8 reps
RPE 6
3
Chest Fly (Cable)
2
10 reps
RPE 6
4
Skull Crusher (Barbell)
2
10 reps
RPE 6
5
Single Arm Overhead Tricep Extension
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8 reps
RPE 8
2
Leg Curl
2
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Seated Calf Raise
3
20 reps
RPE 8
5
Tibia Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8 reps
RPE 8
2
Leg Curl
2
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
4
Seated Calf Raise
3
20 reps
RPE 8
5
Tibia Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
4
20 reps
RPE 8
5
Tibia Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
4
20 reps
RPE 8
5
Tibia Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Calf Raise
4
20 reps
RPE 8
5
Tibia Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8 reps
RPE 6
2
Leg Curl
2
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 6
4
Seated Calf Raise
3
20 reps
RPE 6
5
Tibia Raise
3
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Wrist Roller
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Wrist Roller
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Roller
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Roller
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Wrist Roller
4
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 6
2
Lat Pulldown (Single Arm)
2
10 reps
RPE 6
3
Chest Supported Row (Machine)
2
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Incline Curl (Dumbbell)
2
12 reps
RPE 6
6
Wrist Roller
3
1 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Incline Fly Press (Dumbbell)
2
10 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 8
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Incline Fly Press (Dumbbell)
2
10 reps
RPE 8
4
Dip (Bodyweight)
2
AMRAP
RPE 8
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
AMRAP
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
AMRAP
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Bodyweight)
3
AMRAP
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Incline Fly Press (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
2
AMRAP
RPE 6
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Split Squat (Smith Machine)
2 Sets
8 Reps
@8
3
Leg Extension
2 Sets
10 Reps
@8
4
Nordic Curl
2 Sets
AMRAP
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 2
1
T-Bar Row
3 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Lateral Raise (Machine)
2 Sets
10 Reps
@8
5
Lu Raise
2 Sets
12 Reps
@8
6
Reverse Pec Deck
3 Sets
12 Reps
@8
Day 5
1
Lat Pulldown
3 Sets
8 Reps
@8
2
Lat Pulldown (Single Arm)
2 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Wrist Roller
3 Sets
1 Reps
@8
Day 6
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Chest Press (Machine)
2 Sets
10 Reps
@8
3
Incline Fly Press (Dumbbell)
2 Sets
10 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@8
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Shoulder Press (Plate Loaded)
2 Sets
8 Reps
@8
3
Chest Fly (Cable)
2 Sets
10 Reps
@8
4
Skull Crusher (Barbell)
2 Sets
10 Reps
@8
5
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
@8
Day 4
1
Stiff Leg Deadlift
3 Sets
8 Reps
@8
2
Leg Curl
2 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
2 Sets
8 Reps
@8
4
Seated Calf Raise
3 Sets
20 Reps
@8
5
Tibia Raise
3 Sets
20 Reps
@8