The King Engine (3 days)

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!

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Supreme Purgatorial Explosive Heat Wave-Motion Gun!

Chest Fly (Machine)

Guillotine Press

Lat Pulldown

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Shrug (Barbell)

Upper 2 'The Ultimate Attack'

Incline Curl (Dumbbell)

Tricep Extension (Barbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Seated Lateral Raise

Incline Chest Fly (Dumbbell)

Seated Row (Cable)

Upper 1 'Arms Mode'

High Bar Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Leg Curl

Leg Press Calf Raise

Cable Crunch

Hanging Leg Raise

Lower 'Cue the King Engine'

0 reviews for The King Engine (3 days)