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Gravity chamber kaioken 10x training

by ZorgMonkeKing

Program Description

Optimized Kaioken workout… inspired by Goku’s training on his way to Namek

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 25, 2024 07:21
  • Last Edited
    Nov 25, 2024 10:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@10
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@10
4
Dip (Bodyweight)
4 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
8 Reps
@10
2
Hammer Curl
4 Sets
12 Reps
@10
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@10
4
Bicep Curl (Cable)
4 Sets
12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@10
2
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
4
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@10
5
Single Arm Pushdown
4 Sets
10 Reps
@10
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@10
2
Standing Calf Raise
4 Sets
12 Reps
@10
3
Leg Extension
4 Sets
12 Reps
@10
4
Leg Curl
4 Sets
12 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@10
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@10
4
Dip (Bodyweight)
4 Sets
12 Reps
@10
Day 6
1
Lat Pulldown
4 Sets
8 Reps
@10
2
Hammer Curl
4 Sets
12 Reps
@10
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@10
4
Bicep Curl (Cable)
4 Sets
12 Reps
@10