Kaioken Hypertrophy is an asynchronous Upper–Lower–Push–Pull–Legs loop engineered for maximal muscle gain with precise fatigue control: you simply run the five sessions in order and insert rest whenever recovery demands, so life never derails your progress. 

Each workout uses 6–7 targeted movements to deliver high stimulus with low overlap—Upper and Push provide two quality chest exposures per cycle so you get that massive Goku-esque pec shelf; Pull isolates the back and arm without shoulder junk volume; the Lower/Legs split maximizes glute, quad, and hamstring growth, while also hammering your calves till they resemble Trunks' tree trunk legs.

Compounds run 3 working sets of 8–10 reps; isolations run 3–4 sets of 12-15 with good form and full range; finishers (AMRAP/push ups/abs) get 1–2 hard sets near failure.

12 weeks in, the program switches to prioritize different muscle groups and compound movements to make sure we cover our weak spots.

Kaioken Hypertrophy

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Press (Machine)

Lat Pulldown

Seated Row (Cable)

Lateral Raise (Dumbbell)

Seated Dumbbell Curl

Skull Crusher (Barbell)

Upper

Hack Squat

Leg Extension

Leg Curl

Seated Calf Raise

Abs Crunch (Machine)

Lower

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Shoulder Press (Machine)

Tricep Extension (Machine)

Tricep Rope Push Down (Cable)

Deficit Push Up

Push

Standing Pullover (Cable)

Shrug (Barbell)

Face Pull

Bicep Curl (Machine)

Hammer Curl (Dumbbell)

Wrist Curls

Pull

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Lying Leg Curl

Standing Calf Raise

Legs

Bench Press (Barbell)

Kelso Shrug

One Arm Lateral Raise (Cable)

Squat (Smith Machine)

Hip Thrust (Barbell)

Decline Crunch

Seated Shoulder Press (Dumbbell)

Single Arm Bicep Curl

Hanging Leg Raise

Bent Over Row (Barbell)

21s (EZ Bar)

Deadlift (Barbell)

Hip Abductor (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Single Arm Iso Row

Meadows Curl

Dead Hang

Squat (Barbell)

Smith Machine Row

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