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You will push—and be pushed—into fighting shape. Mike Rashid is the perfect guide, but he won’t pull any punches along the way.
But today’s workout is special for reasons beyond the simple fact that it’s Day 1. It’s also the only day where Mike himself will guide you through every set and rep. Before you jump right into the first workout, watch Mike’s workout videos and get the answers to any questions you may have about pre-exhaust sets, how to choose your working weights, the importance of conditioning, and how to do a proper jab!
What better way to start the program than with the bench press? As you saw in the video, experienced lifters should choose weights based off a percentage of total body weight, or a percentage of your 1 rep max. If you are a less experienced lifter, don’t worry about those calculations. Be honest with yourself and choose a weigh that challenges you, but allows you to hit your reps in the recommended ranges.
| Mike Rashid’s Bench Press Standards |
Set 1: 25-30% 1RM or 60% of body weight
Set 2: 45% 1RM or 100% of body weight
Set 3: 55% 1RM or 120% of body weight
Set 4: 60-65% 1RM or 140% of body weight
Set 5: 80% 1RM or 180% of body weight
Set 6: 60-65% 1RM or 140% of body weight
| Kingmaker: The Program |
Mike designed this as a four-week program, but it’s meant to be performed back to back, making for an eight-week commitment overall. Why? You’ll know once you’re a few days in. The sheer volume packed into each workout is incredible and will have you using some seriously light weights. If you really want to make progress on this program, consider the first time through it as your introduction, and the second time through as the time to try heavier weights.
The program consists of a four-week, five-day split. Here’s the schedule:
Day 1: Upper body
Day 2: Lower body
Day 3: Conditioning
Day 4: Upper body
Day 5: Lower body
Day 6: Active recovery
Day 7: Rest
These splits aren’t as clean-cut as in a bodybuilding program, though. There are some upper-body days that have full-body moves like deadlifts, and some of the conditioning days are basically full-body lifting workouts in disguise. Also, every day—upper, lower, and conditioning—begins with a jog on the treadmill, and ends with either another jog or a brisk walk. So expect to be tested in unusual ways.
Your active recovery day at the end of the week is meant to focus on restorative cardiovascular training to boost recovery and give your joints a break. Swimming is the ideal choice here, but of course not everyone has access to a pool. If not, then yoga, a hike, or some other light, restorative activity will work—but no lifting!
| Week 4: The Ultimate Test |
On the fourth week, you get to test your maxes—but not in the typical 1RM fashion. Instead, you’ll be performing high-rep work with a preset amount of weight. For example, you’ll perform 100 reps of squats with a weight equivalent to your body weight, aiming to perform it in as few sets as possible. You’ll also test your bench press and overhead press, then perform Mike’s iconic “Iron Marathon” protocol on the leg press.
For the first four weeks, you very well might struggle to do the minimum in this program. That’s OK—the minimum is the starting point on this journey. It will be brutal, but trust the program and follow it, and you will be ready for it.
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