Donkey Kong Muscle Builder

Unleash your inner strength with the Donkey Kong Muscle Builder program! Over 14 weeks, you'll engage in a comprehensive full-body workout three times a week, designed to sculpt and strengthen every major muscle group. Each session combines compound lifts and isolation exercises, ensuring balanced development and explosive gains. With a full gym at your disposal, you'll tackle a variety of movements, from barbell bench presses to bodyweight pull-ups, all while pushing your limits. Get ready to build muscle and transform your physique!

This workout program is designed to fit a week's worth of the gym into 3 full body days. Each exercise should be done with 3-4 sets, starting each workout with 10 minutes of incline walking as a warm up. Take the last set of every exercise to failure. Progressively overload week to week by adding weight or an extra rep.

This workout program is designed to fit a week's worth of the gym into 3 full body days. Each exercise should be done with 3-4 sets, starting each workout with 10 minutes of incline walking as a warm up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Bench Press (Barbell)

Pull-Up (Bodyweight)

Hack Squat

Seated Row (Cable)

Tricep Pushdown (Cable)

Bayesian Curl

Romanian Deadlift (Barbell)

Calf Raise (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Full Body 1

Lying Leg Curl

Squat (Barbell)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Lat Pulldown

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

Cable Crunch

Leg Raise (Captain's Chair)

Full Body 2

Leg Curl

Deadlift (Barbell)

Rear Delt Fly (Cable)

Incline Bench Press (Dumbbell)

Incline Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm High Row (Cable)

Tricep Kickback

Kelso Shrug

Leg Extension

Neck Curl

Neck Extension

Full Body 3

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