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BoostcampPNG

Kaioken

by Shahrukh S.
7 athletes joined

Program Description

Add 2.5kgs to upper and 5kgs to lower body main lifts every 4th week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 13, 2023 04:47
  • Last Edited
    Jul 01, 2024 10:23
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Pull-Up (Weighted)
3 Sets
AMRAP
-
3
Barbell Row
3 Sets
10-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Single Leg Press
3 Sets
10-12 Reps
-
3
Hamstring Curl
3 Sets
12-14 Reps
-
4
Standing Calf Raise
3 Sets
14-16 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-14 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
-
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Dip (Weighted)
3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
-
4
Face Pull
3 Sets
12-14 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-