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 18, 2025 08:04

Summary

Unleash your potential with **The King Engine**, a dynamic 6-week program designed to elevate your upper body strength and sculpt your physique. Committing just three days a week, you’ll tackle a variety of targeted exercises, including chest flys, lat pulldowns, and bicep curls, all aimed at maximizing muscle growth and endurance. Each session is strategically crafted to push your limits, ensuring you build a powerful upper body while enhancing your overall fitness. Get ready to dominate your workouts and see real results!
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
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
2
Tricep Extension (Barbell)
4
8-20 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4
V-Handle Tricep Pushdown (Cable)
3
10-30 reps
RPE 8-10
5
Powell Raise
4
8-20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
7
Chest Fly (Machine)
3
10-30 reps
RPE 10
8
Seated Row (Cable)
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
2
Tricep Extension (Barbell)
4
8-20 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4
V-Handle Tricep Pushdown (Cable)
3
10-30 reps
RPE 8-10
5
Powell Raise
4
8-20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
7
Chest Fly (Machine)
3
10-30 reps
RPE 10
8
Seated Row (Cable)
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
2
Tricep Extension (Barbell)
4
8-20 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4
V-Handle Tricep Pushdown (Cable)
3
10-30 reps
RPE 8-10
5
Powell Raise
4
8-20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
7
Chest Fly (Machine)
3
10-30 reps
RPE 10
8
Seated Row (Cable)
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
2
Tricep Extension (Barbell)
4
8-20 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4
V-Handle Tricep Pushdown (Cable)
3
10-30 reps
RPE 8-10
5
Powell Raise
4
8-20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
7
Chest Fly (Machine)
3
10-30 reps
RPE 10
8
Seated Row (Cable)
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
2
Tricep Extension (Barbell)
4
8-20 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4
V-Handle Tricep Pushdown (Cable)
3
10-30 reps
RPE 8-10
5
Powell Raise
4
8-20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
7
Chest Fly (Machine)
3
10-30 reps
RPE 10
8
Seated Row (Cable)
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8-10
2
Tricep Extension (Barbell)
4
8-20 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4
V-Handle Tricep Pushdown (Cable)
3
10-30 reps
RPE 8-10
5
Powell Raise
4
8-20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10-30 reps
RPE 8-10
7
Chest Fly (Machine)
3
10-30 reps
RPE 10
8
Seated Row (Cable)
3
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-12 reps
RPE 8-10
2
Leg Extension
3
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8-10
4
Leg Curl
2
8-20 reps
RPE 10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8-8
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-12 reps
RPE 8-10
2
Leg Extension
3
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8-10
4
Leg Curl
2
8-20 reps
RPE 10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8-8
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-12 reps
RPE 8-10
2
Leg Extension
3
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8-10
4
Leg Curl
2
8-20 reps
RPE 10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8-8
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-12 reps
RPE 8-10
2
Leg Extension
3
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8-10
4
Leg Curl
2
8-20 reps
RPE 10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8-8
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-12 reps
RPE 8-10
2
Leg Extension
3
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8-10
4
Leg Curl
2
8-20 reps
RPE 10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8-8
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5-12 reps
RPE 8-10
2
Leg Extension
3
10-20 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 8-10
4
Leg Curl
2
8-20 reps
RPE 10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8-8
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
AMRAP
RPE 8-10
2
Guillotine Press
3
6-15 reps
RPE 8-10
3
Lat Pulldown
4
AMRAP
RPE 8-10
4
Lateral Raise (Cable)
4
10-20 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
4
10-30 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
AMRAP
RPE 8-10
2
Guillotine Press
3
6-15 reps
RPE 8-10
3
Lat Pulldown
4
AMRAP
RPE 8-10
4
Lateral Raise (Cable)
4
10-20 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
4
10-30 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
AMRAP
RPE 8-10
2
Guillotine Press
3
6-15 reps
RPE 8-10
3
Lat Pulldown
4
AMRAP
RPE 8-10
4
Lateral Raise (Cable)
4
10-20 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
4
10-30 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
AMRAP
RPE 8-10
2
Guillotine Press
3
6-15 reps
RPE 8-10
3
Lat Pulldown
4
AMRAP
RPE 8-10
4
Lateral Raise (Cable)
4
10-20 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
4
10-30 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
AMRAP
RPE 8-10
2
Guillotine Press
3
6-15 reps
RPE 8-10
3
Lat Pulldown
4
AMRAP
RPE 8-10
4
Lateral Raise (Cable)
4
10-20 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
4
10-30 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
AMRAP
RPE 8-10
2
Guillotine Press
3
6-15 reps
RPE 8-10
3
Lat Pulldown
4
AMRAP
RPE 8-10
4
Lateral Raise (Cable)
4
10-20 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
4
10-30 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
AMRAP
RPE 8-10
Week 1
1 / 6 Weeks
Day 3
1
Chest Fly (Machine)
3 Sets
AMRAP
@8-10
2
Guillotine Press
3 Sets
6-15 Reps
@8-10
3
Lat Pulldown
4 Sets
AMRAP
@8-10
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
@8-10
5
Bicep Curl (EZ Bar)
4 Sets
10-30 Reps
@8-10
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@8-10
7
Shrug (Barbell)
3 Sets
AMRAP
@8-10
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@8-10
2
Tricep Extension (Barbell)
4 Sets
8-20 Reps
@8-10
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8-10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-30 Reps
@8-10
5
Powell Raise
4 Sets
8-20 Reps
@10
6
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
7
Chest Fly (Machine)
3 Sets
10-30 Reps
@10
8
Seated Row (Cable)
3 Sets
AMRAP
@8-10
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
@8-10
7
Hanging Leg Raise
2 Sets
1 Set
AMRAP
AMRAP
@8-8
@8-10