logo
BoostcampPNG

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
    Oct 04, 2024 05:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Chest
9.7%
Front Delts
9.5%
Upper Back
8.6%
Lats
8.1%
Hamstrings
7.9%
Middle Delts
7.3%
Biceps
6.9%
Quadriceps
6.7%
Glutes
6.4%
Calves
4.2%
Rear Delts
3.8%
Forearms
3.2%
Abs
2.2%
Other
2.1%
Lower Back
1.9%
Adductors
1.5%
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
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