Beginner–IntermediateFree

The King Engine (3 days)

Embrace becoming the strongest hero, and unleash ‘The King Engine’.

Jaron Z.· May 2024

3athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

3 days

Level

Beginner, Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

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.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.3%

Biceps

11.2%

Chest

10.5%

Upper Back

Middle Delts

8.4%

Front Delts

7.9%

Abs

7.7%

Quadriceps

6.7%

Hamstrings

6.5%

Lats

5.6%

Glutes

4.4%

Calves

4.4%

Lower Back

2.1%

Forearms

1.8%

Rear Delts

0.7%

Adductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Curl (Dumbbell)	3	8–15 reps	@8–10
2	Tricep Extension (Barbell)	4	8–15 reps	@8–10
3	Bicep Curl (Dumbbell)	3	10–15 reps	@8–10
4	Tricep Pushdown (Cable)	3	10–15 reps	@8–10
5	Seated Lateral Raise	4	8–20 reps	@8–10
6	Incline Chest Fly (Dumbbell)	3	10–20 reps	@8–10
7	Chest Fly (Machine)	3	10–20 reps	@8–10
8	Seated Row (Cable)	3	8–15 reps	@8–10

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	4	5–12 reps	@8–10
2	Leg Extension	3	10–20 reps	@10
3	Romanian Deadlift (Barbell)	3	5–12 reps	@8–10
4	Leg Curl	2	8–20 reps	@10
5	Leg Press Calf Raise	5	10–20 reps	@10
6	Cable Crunch	3	AMRAP	@8–10
7	Hanging Leg Raise	3	AMRAP	@8–10

#	Exercise	Sets	Reps	Load
1	Chest Fly (Machine)	3	8–15 reps	@8–10
2	Guillotine Press	3	6–15 reps	@8–10
3	Lat Pulldown	4	8–15 reps	@8–10
4	Lateral Raise (Cable)	4	10–20 reps	@8–10
5	Bicep Curl (EZ Bar)	4	10–20 reps	@8–10
6	Overhead Tricep Extension (Cable)	4	8–15 reps	@8–10
7	Shrug (Barbell)	4	AMRAP	@8–10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The King Engine (3 days) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The King Engine (3 days) is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The King Engine (3 days) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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