The term “functional fitness” seems redundant because every single fitness approach is functional in some scenario or another. But what if you wanted to fit in all scenarios?
Apparently, Mike Rashid has a way for you to do this – and only in four weeks? Seems way too good to be true… Here’s a look at his Kingmaker Program.
Table of Contents
About the Creator – Mike Rashid
Mike is a prolific fitness entrepreneur but started his fitness career when he became an amateur boxer at age 12. He also competed in bodybuilding and even powerlifting.
In 2013, he started his supplement company called IMSOALPHA.COM and grew it to a million-dollar company very quickly. Today, he’s connected to various fitness and supplement companies and runs his own fitness subscription site as well.
Kingmaker Program Overview
The Kingmaker Program is designed to incorporate all types of fitness into one to create the ultimate training program. This means cardio, lifting, conditioning, and so much more.
- Fitness level: Advanced
- Duration: 4 weeks
- Workouts per week: 5 workouts per week
- Average workout duration: 45 – 60 minutes per week
- Equipment needed: Full gym
- Goal: Get fit
Effectively, the plan is designed for more advanced lifters to get into shape/get fit really quickly. The workouts are short and intense, so you better be ready to pour your blood and guts into ’em.
Kingmaker Workout Program Details
Your weekly program will be split between upper, lower, and active recovery days. You’ll also have conditioning days to help you lose a few extra pounds.
Training Like a Fighter
With a program that’s only 4 weeks long, you can expect the workouts to be brutal – especially if your goal is to lose fat. You’ll be doing high-volume and high-intensity training, meaning you’ll have to be experienced when undertaking this plan.
Upper days will, logically, be focused on the back, chest, and shoulders. The lower days will be focused on the legs. The conditioning days will be brutal with a very CrossFit-like training style, like the hybrid training style of RSP Triple Threat:
- Cardio warmup
- Full body bodyweight movement
- Barbell complex movement
- Barbell complex movement
- Cardio cooldown
The workouts will be focused on cardiovascular fitness for the most part. By this point, it becomes apparent that the overarching goal of this plan isn’t to grow more muscle or to burn a few pounds but rather to break the monotony of regular workouts and get fit at the same time.
Eating Like a Fighter
As you might expect, you’ll have to have the perfect diet to make this total-body plan work. As a result, Mike is pretty adamant about you following some rules:
- Hit the daily macros that Mike lays out for you
- Make protein the center of every meal
- Have most of your carbs before and after your workout
He also advocates a healthy diet rich in veggies, fruits, protein, and – of course – a lot of water.
Confusingly, he says you should eat to gain weight, which I don’t really understand. The goal of getting fitter means losing adipose tissue since it’s inactive and won’t contribute to cardio fitness.
Eating to gain makes Kingmaker really confusing, but I guess you could argue you need the energy for the workouts?… I don’t really understand, but, hey, to each their own.
The Biggest Pro of Mike Rashid’s Kingmaker Program
It’s quite simple.
The workouts are fun and engaging and can be different for someone who’s used to more bodybuilding-type training. Thus, there is some enjoyment in simplicity.
The Biggest Con of the Kingmaker
I doubt this works.
Four weeks is simply not enough time for anyone to see a massive difference unless they’re genetically elite. Truth is, most of us are not genetically elite and won’t benefit from this plan as much.
The Kingmaker Program – Final Thoughts
In all honesty, the Kingmaker Program is just fine. There’s nothing horrifically wrong with this plan, but there’s also nothing amazing about it either. It’s a good plan for those looking to try something new or simply want a change from the typical 4 x 12.
It certainly isn’t long enough for you to see real gains from it. Yet, it can help you get a lot fitter. That’s probably the only reason I would follow this plan. It can help me get fit, and that’s about it.
That said, I think that if your goal is muscle gain or fat loss, there are better plans out there.
Rating: 2.5 out of 5