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

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Barbell Row

Lat Pulldown (Close Grip)

Bicep Curl (Machine)

Leg Curl

Standing Calf Raise

Hanging Leg Raise

Pull 1

Romanian Deadlift (Barbell)

Seated Wide-Grip Row (Cable)

Lat Pulldown

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Shrug (Barbell)

Pull 2

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Dip (Bodyweight)

Seated Lateral Raise

Leg Press

Cable Crunch

Push 1

Leg Extension

Seated Anterior Delt Press (AD)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push 2

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