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Ken's program

by Kenzi Isa
1 athletes joined

Program Description

For hypertrophy enthusiasts

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2025 03:31
  • Last Edited
    Feb 18, 2025 10:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Barbell)
1
5
6 reps
-
-
3
Overhead Press (Barbell)
6
-
4
Chest Fly (Machine)
1
1
12 reps
-
-
5
Pull-Up (Bodyweight)
1
5
6 reps
-
-
6
Chin-Up (Bodyweight)
1
5
6 reps
-
-
7
Lat Pulldown
1
5
6 reps
-
-
8
Rear Delt Fly (Machine)
1
1
12 reps
-
-
9
Bicep Curl (Barbell)
1
1
20 reps
-
-
10
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
9
6 reps
-
-
2
Leg Press
1
9
6 reps
-
-
3
Deadlift (Barbell)
1
1
8 reps
-
-
4
Leg Curl
1
1
12 reps
-
-
5
Bicep Curl (Barbell)
1
1
20 reps
-
-
6
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
6 reps
-
-
2
Incline Bench Press (Barbell)
1
5
6 reps
-
-
3
Overhead Press (Barbell)
1
5
6 reps
-
-
4
Lateral Raise (Machine)
1
1
12 reps
-
-
5
Front Raise
1
1
12 reps
-
-
6
T-Bar Row
1
5
6 reps
-
-
7
Bent Over Row (Barbell)
1
5
6 reps
-
-
8
Seated Row (Cable)
1
5
6 reps
-
-
9
Shrug (Dumbbell)
1
1
12 reps
-
-
10
Bicep Curl (Barbell)
1
1
20 reps
-
-
11
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
11
12 reps
-
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
1
15 reps
-
-
4
Bicep Curl (Barbell)
1
1
20 reps
-
-
5
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
11
12 reps
-
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
1
15 reps
-
-
4
Bicep Curl (Barbell)
1
1
20 reps
-
-
5
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Barbell)
1
5
6 reps
-
-
3
Overhead Press (Barbell)
6
-
4
Chest Fly (Machine)
1
1
12 reps
-
-
5
Pull-Up (Bodyweight)
1
5
6 reps
-
-
6
Chin-Up (Bodyweight)
1
5
6 reps
-
-
7
Lat Pulldown
1
5
6 reps
-
-
8
Rear Delt Fly (Machine)
1
1
12 reps
-
-
9
Bicep Curl (Barbell)
1
1
20 reps
-
-
10
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
9
6 reps
-
-
2
Leg Press
1
9
6 reps
-
-
3
Deadlift (Barbell)
1
1
8 reps
-
-
4
Leg Curl
1
1
12 reps
-
-
5
Bicep Curl (Barbell)
1
1
20 reps
-
-
6
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
6 reps
-
-
2
Incline Bench Press (Barbell)
1
5
6 reps
-
-
3
Overhead Press (Barbell)
1
5
6 reps
-
-
4
Lateral Raise (Machine)
1
1
12 reps
-
-
5
Front Raise
1
1
12 reps
-
-
6
T-Bar Row
1
5
6 reps
-
-
7
Bent Over Row (Barbell)
1
5
6 reps
-
-
8
Seated Row (Cable)
1
5
6 reps
-
-
9
Shrug (Dumbbell)
1
1
12 reps
-
-
10
Bicep Curl (Barbell)
1
1
20 reps
-
-
11
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
6 reps
-
-
2
Incline Bench Press (Barbell)
1
5
6 reps
-
-
3
Overhead Press (Barbell)
1
5
6 reps
-
-
4
Lateral Raise (Machine)
1
1
12 reps
-
-
5
Front Raise
1
1
12 reps
-
-
6
T-Bar Row
1
5
6 reps
-
-
7
Bent Over Row (Barbell)
1
5
6 reps
-
-
8
Seated Row (Cable)
1
5
6 reps
-
-
9
Shrug (Dumbbell)
1
1
12 reps
-
-
10
Bicep Curl (Barbell)
1
1
20 reps
-
-
11
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
11
12 reps
-
-
2
Squat (Barbell)
1
8 reps
-
3
Leg Extension
1
1
15 reps
-
-
4
Bicep Curl (Barbell)
1
1
20 reps
-
-
5
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Barbell)
1
5
6 reps
-
-
3
Overhead Press (Barbell)
6
-
4
Chest Fly (Machine)
1
1
12 reps
-
-
5
Pull-Up (Bodyweight)
1
5
6 reps
-
-
6
Chin-Up (Bodyweight)
1
5
6 reps
-
-
7
Lat Pulldown
1
5
6 reps
-
-
8
Rear Delt Fly (Machine)
1
1
12 reps
-
-
9
Bicep Curl (Barbell)
1
1
20 reps
-
-
10
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
9
6 reps
-
-
2
Leg Press
1
9
6 reps
-
-
3
Deadlift (Barbell)
1
1
8 reps
-
-
4
Leg Curl
1
1
12 reps
-
-
5
Bicep Curl (Barbell)
1
1
20 reps
-
-
6
Tricep Pushdown (Cable)
1
1
20 reps
-
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
6 Reps
-
2
Incline Bench Press (Barbell)
1 Set
5 Sets
6 Reps
-
-
3
Overhead Press (Barbell)
6 Sets
-
4
Chest Fly (Machine)
1 Set
1 Set
12 Reps
-
-
5
Pull-Up (Bodyweight)
1 Set
5 Sets
6 Reps
-
-
6
Chin-Up (Bodyweight)
1 Set
5 Sets
6 Reps
-
-
7
Lat Pulldown
1 Set
5 Sets
6 Reps
-
-
8
Rear Delt Fly (Machine)
1 Set
1 Set
12 Reps
-
-
9
Bicep Curl (Barbell)
1 Set
1 Set
20 Reps
-
-
10
Tricep Pushdown (Cable)
1 Set
1 Set
20 Reps
-
-
Day 2
1
Leg Press
1 Set
11 Sets
12 Reps
-
-
2
Squat (Barbell)
1 Set
8 Reps
-
3
Leg Extension
1 Set
1 Set
15 Reps
-
-
4
Bicep Curl (Barbell)
1 Set
1 Set
20 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
20 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
5 Sets
6 Reps
-
-
2
Incline Bench Press (Barbell)
1 Set
5 Sets
6 Reps
-
-
3
Overhead Press (Barbell)
1 Set
5 Sets
6 Reps
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
-
-
5
Front Raise
1 Set
1 Set
12 Reps
-
-
6
T-Bar Row
1 Set
5 Sets
6 Reps
-
-
7
Bent Over Row (Barbell)
1 Set
5 Sets
6 Reps
-
-
8
Seated Row (Cable)
1 Set
5 Sets
6 Reps
-
-
9
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
-
-
10
Bicep Curl (Barbell)
1 Set
1 Set
20 Reps
-
-
11
Tricep Pushdown (Cable)
1 Set
1 Set
20 Reps
-
-