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Strength > KYS

by Nina K.
1 athletes joined

Program Description

To be attractive

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 23, 2024 11:05
  • Last Edited
    May 07, 2024 10:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Week 1
1 / 5 Weeks
Day 1
1
Push Up (Incline)
3 Sets
5 Reps
@6
2
Clean Deadlift
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9.5
5
Barbell Row
2 Sets
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@6.5
@6.5
@8
6
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@6.5
7
Wide Grip Lat Pulldown
4 Sets
10 Reps
@8
8
Bicep Curl (Cable)
3 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
2
Hip Thrust (Barbell)
3 Sets
8 Reps
-
3
Glute Bridge (Barbell)
1 Set
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
@9
5
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
@8
6A
Leg Press
2 Sets
12 Reps
-
7
Leg Press
3 Sets
12 Reps
-
8
Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 3
1
Stair Master
1 Set
5 mins
-
2
Bench Press (Barbell)
4 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
-
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Front Raise
1 Set
2 Sets
6 Reps
8 Reps
-
-
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
8
Dip (Assisted)
3 Sets
5 Reps
-
Day 4
1
Push Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
10 Reps
10 Reps
-
-
@9.5
2A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2B
Barbell Row
4 Sets
10 Reps
-
3A
Split Squat (Smith Machine)
4 Sets
8 Reps
-
3B
Squat (Smith Machine)
4 Sets
8 Reps
-
4
Face Pull
4 Sets
10 Reps
-
5
Hanging Leg Raise
4 Sets
12 Reps
-
Day 5
1A
Hip Thrust (Barbell)
4 Sets
12 Reps
-
2
Sumo Deadlift (Paused)
4 Sets
10 Reps
-
3A
Goblet Squat
4 Sets
8 Reps
-
3B
Sumo Squat
4 Sets
6 Reps
-
4
Standing Calf Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
6 Reps
@6
@7.5
@9.5
5
Seated Hamstring Curl
3 Sets
1 Set
10 Reps
10 Reps
-
@9.5