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Kaio-Kenneybrew X10 (Endurance Builder) Tested And Effective

by Kaio-Kenneybrew
5 athletes joined

Program Description

READ BEFORE STARTING UNLESS YOU'RE ADVANCED! The app doesn't have a stair master option for cardio, so I chose jogging as an alternative, but I think it would fit right into the program. Also, the time in the gym depends on how long you rest between sets. It's a pretty simple program that can be rinsed, repeated and modified to fit your current fitness level and challenge you to dig deeper, but be warned, It's not for the faint of heart. (I mean that literally) Your heart will be pumping like crazy and will sweat profusely if you're doing it right. The purpose of the program is building muscle endurance, increasing heart strength, and primarily burning calories like crazy. This program is not necessarily meant to be followed 100% if you're not able to follow it to a T, but to serve as a baseline for you to follow. The purpose is to do as much as you can at any given time and when you need to slow it down but don't stop. I mean if you need to slow it down to a crawl, but don't stop. Consistency is what is going to give results, not going all out and then resting for 20 days.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 27, 2024 01:00
  • Last Edited
    Jan 20, 2025 03:31
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
1A
Pull-Up (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
1B
Dip (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3A
Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3B
Blank Bodyweight Row
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Jog
1
5-30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
1B
Dip (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3A
Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3B
Blank Bodyweight Row
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Jog
1
5-30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
1B
Dip (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3A
Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3B
Blank Bodyweight Row
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Jog
1
5-30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
1B
Dip (Bodyweight)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3A
Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3B
Blank Bodyweight Row
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Jog
1
5-30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-15 reps
5-12 reps
5-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9.5
2
Leg Press
3
1
5-12 reps
5-12 reps
RPE 8
RPE 8.5
3
Hamstring Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
4
Leg Extension
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
3
1
6-15 reps
6-15 reps
RPE 8
RPE 8.5
6
Jog
1
5-30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-15 reps
5-12 reps
5-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9.5
2
Leg Press
3
1
5-12 reps
5-12 reps
RPE 8
RPE 8.5
3
Hamstring Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
4
Leg Extension
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
3
1
6-15 reps
6-15 reps
RPE 8
RPE 8.5
6
Jog
1
5-30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-15 reps
5-12 reps
5-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9.5
2
Leg Press
3
1
5-12 reps
5-12 reps
RPE 8
RPE 8.5
3
Hamstring Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
4
Leg Extension
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
3
1
6-15 reps
6-15 reps
RPE 8
RPE 8.5
6
Jog
1
5-30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-15 reps
5-12 reps
5-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9.5
2
Leg Press
3
1
5-12 reps
5-12 reps
RPE 8
RPE 8.5
3
Hamstring Curl
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
4
Leg Extension
3
1
6-12 reps
6-12 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
3
1
6-15 reps
6-15 reps
RPE 8
RPE 8.5
6
Jog
1
5-30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Standing Shoulder Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2A
Hammer Curl
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2B
Lateral Raise (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3A
Reverse Bicep Curl (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3B
Pike Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
4
Jog
1
5-30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Standing Shoulder Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2A
Hammer Curl
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2B
Lateral Raise (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3A
Reverse Bicep Curl (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3B
Pike Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
4
Jog
1
5-30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Standing Shoulder Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2A
Hammer Curl
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2B
Lateral Raise (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3A
Reverse Bicep Curl (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3B
Pike Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
4
Jog
1
5-30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
1B
Standing Shoulder Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2A
Hammer Curl
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
2B
Lateral Raise (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3A
Reverse Bicep Curl (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3B
Pike Push Up
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
4
Jog
1
5-30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
6-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Snatch (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4
Walk
1
10-30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
6-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Snatch (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4
Walk
1
10-30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
6-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Snatch (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4
Walk
1
10-30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
6-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Snatch (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-12 reps
5-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
4
Walk
1
10-30 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
3A
Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
3B
Blank Bodyweight Row
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
4
Jog
1 Set
5-30 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-15 Reps
5-12 Reps
5-10 Reps
5-8 Reps
@8.5
@8.5
@8.5
@9.5
2
Leg Press
3 Sets
1 Set
5-12 Reps
5-12 Reps
@8
@8.5
3
Hamstring Curl
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
4
Leg Extension
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
5
Standing Calf Raise
3 Sets
1 Set
6-15 Reps
6-15 Reps
@8
@8.5
6
Jog
1 Set
5-30 mins
@10
Day 3
1A
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
1B
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2A
Hammer Curl
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3B
Pike Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
4
Jog
1 Set
5-30 mins
@10
Day 4
1
Kettlebell Swing
4 Sets
6-12 Reps
@7.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3
Snatch (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
4
Walk
1 Set
10-30 mins
@10