The King Engine (4 days, Push/Pull Variation)

Program Description

4 day per week, upper body focused program. Decent amout of volume with high intensity. -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.

Program Overview