The Kings Court
General
Beginner
None
Plan Details
The The Kings Court routine by Atticus717 is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.
This month's training routine is called "Master Of Two Worlds" General tips for the journey ahead: Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent. Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group) Rest - make sure you are sleeping enough to ensure proper recovery and to avoid fatigue, burn-out, and injury. Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails I send you) Training Tips: Try not to deviate from the workout. I've designed this program for the most optimal success. Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day. Choose a weight that you use to complete all reps within that specific set. Going to high and then having to switch to a lower weight is not the most optimal training strategy. Increase weight as you get stronger through the days/weeks/months. Warming Up Tips: Warming up prior to training is important Warming up primes the body for a great day of work sets - not just an average one. You don't need that many warm-up sets to prepare you. 1x5 @ 40% working set weight 1x5 @ 50% working set weight 1x3 @ 60% working set weight Jump into working sets. Abdominal training: Train abs 2-3 times a week. A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is between 10-15 per set for crunches and between 40 - 60 second sets for the planks.
Routine detail
Day 1
Upper Body - Strength
Est. 47 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
5 Sets x 3 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 7 Reps
Pullup or Lat Pulldown
4 Sets x 8 Reps
Rows (Barbell, Dumbell or Machine)
4 Sets x 6 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
3 Sets x 8 Reps
Overhead Tricep Extension
3 Sets x 8 Reps
Day 2
Lower Body - Hypertrophy
Est. 55 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 12 Reps
Hack Squat or Leg Press
4 Sets x 12 Reps
Weighted Lunges
2 Sets x 40 Reps
Stiff-Leg Deadlift
4 Sets x 12 Reps
Leg Extensions
3 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 15 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 3
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 4
Push Power
Est. 41 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 6 Reps
Dips
3 Sets x 8 Reps
Flys
3 Sets x 10 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 5 Reps
Lateral Raises
3 Sets x 12 Reps
Overhead Tricep Extension
4 Sets x 15 Reps
Day 5
Pull - Strength
Est. 35 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
4 Sets x 3 Reps
Pullup or Lat Pulldown
4 Sets x 8 Reps
Rows (Barbell, Dumbell or Machine)
4 Sets x 10 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
4 Sets x 8 Reps
Day 6
Legs - Hypertrophy
Est. 49 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
4 Sets x 10 Reps
Hack Squat or Leg Press
4 Sets x 12 Reps
Weighted Lunges
2 Sets x 40 Reps
Leg Extensions
4 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 20 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 7
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 8
Upper Body Power
Est. 42 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Paused Bench Press
3 Sets x 8 Reps
Rows (Barbell, Dumbell or Machine)
3 Sets x 8 Reps
Overhead Press (Barbell or Dumbbell)
3 Sets x 8 Reps
Pullup or Lat Pulldown
3 Sets x 8 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
3 Sets x 10 Reps
Overhead Tricep Extension
3 Sets x 10 Reps
Day 9
Lower Body - Strength
Est. 42 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
5 Sets x 3 Reps
Hip Thrusts or Deadlifts
4 Sets x 6 Reps
Weighted Lunges
3 Sets x 16 Reps
Leg Extensions
3 Sets x 10 Reps
Leg Curls (Seated)
3 Sets x 10 Reps
Seated Calf Raises
4 Sets x 10 Reps
Day 10
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 11
Push - Hypertrophy
Est. 45 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 12 Reps
Dumbbell or Barbell Bench Press (Flat)
4 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 12 Reps
Lateral Raises
3 Sets x 15 Reps
Overhead Tricep Extension
4 Sets x 15 Reps
Day 12
Power
Est. 34 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Rows (Barbell, Dumbell or Machine)
4 Sets x 6 Reps
Underhand Pullups or Lat Pulldowns
4 Sets x 8 Reps
Close-Grip Pulldowns
3 Sets x 10 Reps
Face Pulls
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Day 13
Lower Body - Strength
Est. 38 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
5 Sets x 3 Reps
Hack Squat or Leg Press
4 Sets x 6 Reps
Weighted Lunges
2 Sets x 16 Reps
Leg Extensions
3 Sets x 8 Reps
Leg Curls (Seated)
2 Sets x 8 Reps
Seated Calf Raises
4 Sets x 8 Reps
Day 14
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 15
Upper Body - Hypertrophy
Est. 54 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 10 Reps
Underhand Pullups or Lat Pulldowns
4 Sets x 10 Reps
Rows (Barbell, Dumbell or Machine)
4 Sets x 12 Reps
Dips
3 Sets x 10 Reps
Flys
2 Sets x 15 Reps
Reverse Flys
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
3 Sets x 15 Reps
Overhead Tricep Extension
3 Sets x 15 Reps
Day 16
Lower Body - Power
Est. 34 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Pause Squat (front or back)
6 Sets x 4 Reps
Deadlifts
2 Sets x 6 Reps
Hack Squat or Leg Press
3 Sets x 8 Reps
Leg Curls (Seated)
3 Sets x 10 Reps
Seated Calf Raises
4 Sets x 10 Reps
Day 17
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 18
Push - Strength
Est. 29 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
5 Sets x 3 Reps
Overhead Press (Barbell or Dumbbell)
3 Sets x 5 Reps
Dips
3 Sets x 8 Reps
Tricep Pressdown
2 Sets x 10 Reps
Overhead Tricep Extension
2 Sets x 12 Reps
Day 19
Pull - Hypertrophy
Est. 48 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
4 Sets x 10 Reps
Rows (Barbell, Dumbell or Machine)
4 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 15 Reps
Reverse Flys
2 Sets x 20 Reps
Face Pulls
2 Sets x 20 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Day 20
Lower Body - Power
Est. 38 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
2 Sets x 6 Reps
Speed Deadlifts
6 Sets x 4 Reps
Weighted Lunges
2 Sets x 20 Reps
Stiff-Leg Deadlift
2 Sets x 10 Reps
Leg Extensions
2 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 21
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 22
Upper Body
Est. 30 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
3 Sets x 9 Reps
Rows (Barbell, Dumbell or Machine)
2 Sets x 8 Reps
Shoulder Press
2 Sets x 8 Reps
Pullup or Lat Pulldown
2 Sets x 12 Reps
Overhead Tricep Extension
2 Sets x 12 Reps
Curls (Barbell or Dumbbell)
2 Sets x 12 Reps
Day 23
Lower Body
Est. 22 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Squat
2 Sets x 9 Reps
Sumo Dead Lift
1 Set x 9 Reps
Lunges (Walking)
2 Sets x 8 Reps
Leg Extensions
2 Sets x 12 Reps
Seated Calf Raises
2 Sets x 10 Reps
Day 24
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 25
Push
Est. 30 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Incline Dumbbell or Barbell Bench Press
2 Sets x 10 Reps
Dumbbell or Barbell Bench Press (Flat)
2 Sets x 10 Reps
Dips
2 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Tricep Pressdown
2 Sets x 12 Reps
Overhead Tricep Extension
2 Sets x 15 Reps
Day 26
Pull
Est. 31 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
2 Sets x 8 Reps
Rows (Barbell, Dumbell or Machine)
2 Sets x 10 Reps
Moto Rows
2 Sets x 12 Reps
Lateral Raises
1 Set x 15 Reps
Face Pulls
1 Set x 15 Reps
Curls (Barbell or Dumbbell)
2 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Day 27
Legs
Est. 32 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Sumo Dead Lift
2 Sets x 10 Reps
Leg Press
2 Sets x 10 Reps
Lunges (Walking)
1 Set x 20 Reps
Leg Extensions
2 Sets x 12 Reps
Leg Curls (Seated)
2 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 28
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
