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The King Engine
by Jaron Z.
3 athletes joined
Program Description
3 day per week, upper body focused program. Decent amout of volume with high intensity. My recommended training time line: Day 1 (Upper 1) Day 2 Off or Lower Day 3 Off or Lower Day 4 Off, Lower, or Upper 2 (if recovered) Day 5 Off or Upper 2 (if you needed an extra day for recovery) Day 6 Off Day 7 Off Since this is a 3 day split, it's fairly flexible, but it is important to do Upper 2 on day 4 or 5 if you want to train on the same days every week. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. -Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* -If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. *How to perform a Myo rep match set* -Perform the 1st set as usual. This 1st set should be taken to the appropriate RPE. -On all subsequent sets hit the same amount of reps as your first set, with as many rest pause, mini sets as it takes. -Rest a normal amount of time in between each myo rep match set.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 26, 2024 12:24
Last Edited
Jun 08, 2024 05:41
down_app
Week 1
1 / 6 Weeks
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
2
Tricep Extension (Barbell)
4 Sets
8-20 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-30 Reps
@10
5
Powell Raise
4 Sets
8-20 Reps
@10
6
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@10
7
Chest Fly (Machine)
3 Sets
10-30 Reps
@10
8
Seated Row (Cable)
3 Sets
AMRAP
@10
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-12 Reps
@8-10
2
Leg Extension
3 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@8-10
4
Leg Curl
2 Sets
8-20 Reps
@10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Chest Fly (Machine)
3 Sets
AMRAP
@10
2
Guillotine Press
3 Sets
6-15 Reps
@8-10
3
Lat Pulldown
4 Sets
AMRAP
@10
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
10-30 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@10
7
Shrug (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
2
Tricep Extension (Barbell)
4 Sets
8-20 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-30 Reps
@10
5
Powell Raise
4 Sets
8-20 Reps
@10
6
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@10
7
Chest Fly (Machine)
3 Sets
10-30 Reps
@10
8
Seated Row (Cable)
3 Sets
AMRAP
@10
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-12 Reps
@8-10
2
Leg Extension
3 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@8-10
4
Leg Curl
2 Sets
8-20 Reps
@10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Chest Fly (Machine)
3 Sets
AMRAP
@10
2
Guillotine Press
3 Sets
6-15 Reps
@8-10
3
Lat Pulldown
4 Sets
AMRAP
@10
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
10-30 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@10
7
Shrug (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
2
Tricep Extension (Barbell)
4 Sets
8-20 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-30 Reps
@10
5
Powell Raise
4 Sets
8-20 Reps
@10
6
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@10
7
Chest Fly (Machine)
3 Sets
10-30 Reps
@10
8
Seated Row (Cable)
3 Sets
AMRAP
@10
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-12 Reps
@8-10
2
Leg Extension
3 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@8-10
4
Leg Curl
2 Sets
8-20 Reps
@10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Chest Fly (Machine)
3 Sets
AMRAP
@10
2
Guillotine Press
3 Sets
6-15 Reps
@8-10
3
Lat Pulldown
4 Sets
AMRAP
@10
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
10-30 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@10
7
Shrug (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
2
Tricep Extension (Barbell)
4 Sets
8-20 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-30 Reps
@10
5
Powell Raise
4 Sets
8-20 Reps
@10
6
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@10
7
Chest Fly (Machine)
3 Sets
10-30 Reps
@10
8
Seated Row (Cable)
3 Sets
AMRAP
@10
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-12 Reps
@8-10
2
Leg Extension
3 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@8-10
4
Leg Curl
2 Sets
8-20 Reps
@10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Chest Fly (Machine)
3 Sets
AMRAP
@10
2
Guillotine Press
3 Sets
6-15 Reps
@8-10
3
Lat Pulldown
4 Sets
AMRAP
@10
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
10-30 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@10
7
Shrug (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
2
Tricep Extension (Barbell)
4 Sets
8-20 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-30 Reps
@10
5
Powell Raise
4 Sets
8-20 Reps
@10
6
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@10
7
Chest Fly (Machine)
3 Sets
10-30 Reps
@10
8
Seated Row (Cable)
3 Sets
AMRAP
@10
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-12 Reps
@8-10
2
Leg Extension
3 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@8-10
4
Leg Curl
2 Sets
8-20 Reps
@10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Chest Fly (Machine)
3 Sets
AMRAP
@10
2
Guillotine Press
3 Sets
6-15 Reps
@8-10
3
Lat Pulldown
4 Sets
AMRAP
@10
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
10-30 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@10
7
Shrug (Barbell)
3 Sets
AMRAP
@10
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@10
2
Tricep Extension (Barbell)
4 Sets
8-20 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-30 Reps
@10
5
Powell Raise
4 Sets
8-20 Reps
@10
6
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@10
7
Chest Fly (Machine)
3 Sets
10-30 Reps
@10
8
Seated Row (Cable)
3 Sets
AMRAP
@10
Day 2
1
High Bar Squat (Barbell)
4 Sets
5-12 Reps
@8-10
2
Leg Extension
3 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@8-10
4
Leg Curl
2 Sets
8-20 Reps
@10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Chest Fly (Machine)
3 Sets
AMRAP
@10
2
Guillotine Press
3 Sets
6-15 Reps
@8-10
3
Lat Pulldown
4 Sets
AMRAP
@10
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
@10
5
Bicep Curl (EZ Bar)
4 Sets
10-30 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@10
7
Shrug (Barbell)
3 Sets
AMRAP
@10