The King Engine (4 days, Full Body)

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)

Romanian Deadlift (Barbell)

Standing Calf Raise

Hanging Leg Raise

Pull Focus

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Dip (Bodyweight)

Leg Press

Seated Lateral Raise

Cable Crunch

Push Focus

Leg Extension

Seated Anterior Delt Press (AD)

Seated Wide-Grip Row (Cable)

Incline Fly Press (Dumbbell)

Full Body A

Leg Curl

Incline Bench Press (Barbell)

Lat Pulldown

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Shrug (Barbell)

Full Body B

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