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Kha’s workout

by null

Program Description

For by myself

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 21, 2024 02:59
  • Last Edited
    Dec 04, 2024 03:23
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START THE PROGRAM
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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 (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
4
Hammer Curl (Cable)
3
5-8 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Skull Crusher
2
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
4
Hammer Curl (Cable)
3
5-8 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Skull Crusher
2
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
4
Hammer Curl (Cable)
3
5-8 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Skull Crusher
2
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
4
Hammer Curl (Cable)
3
5-8 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Skull Crusher
2
8 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8 reps
RPE 9
6
Calf Extension
4
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8 reps
RPE 9
6
Calf Extension
4
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8 reps
RPE 9
6
Calf Extension
4
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 8
RPE 9
3
Leg Press (45 Degrees)
3
6 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Lunge (Dumbbell)
3
8 reps
RPE 9
6
Calf Extension
4
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Chin-Up (Assisted)
2
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 9.5
6
Plank
2
0.3-0.5 mins
-
7
Russian Twist
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Chin-Up (Assisted)
2
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 9.5
6
Plank
2
0.3-0.5 mins
-
7
Russian Twist
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Chin-Up (Assisted)
2
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 9.5
6
Plank
2
0.3-0.5 mins
-
7
Russian Twist
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Chin-Up (Assisted)
2
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 9.5
6
Plank
2
0.3-0.5 mins
-
7
Russian Twist
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Upright Row (Barbell)
2
8-12 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Barbell)
3
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
7
Chest Fly (Machine)
2
8 reps
RPE 9
8
Rear Deltoid
3
8 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
8
Chest Fly (Machine)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
8
Chest Fly (Machine)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
8
Chest Fly (Machine)
2
8 reps
RPE 9
Day 5
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Dip (Assisted)
3 Sets
6-10 Reps
@10
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@9
4
Hammer Curl (Cable)
3 Sets
5-8 Reps
@8.5
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Skull Crusher
2 Sets
8 Reps
@9
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@10
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@8
@9
3
Leg Press (45 Degrees)
3 Sets
6 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Lunge (Dumbbell)
3 Sets
8 Reps
@9
6
Calf Extension
4 Sets
@9.5
Day 3
1
Pendlay Row
3 Sets
6-10 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Seated Row (Cable)
3 Sets
8-10 Reps
@9
4
Chin-Up (Assisted)
2 Sets
5-8 Reps
@8
5
Chest Supported Row (Machine)
2 Sets
10 Reps
@9.5
6
Plank
2 Sets
0.3-0.5 mins
-
7
Russian Twist
3 Sets
6-10 Reps
-
Day 5
No exercises added to this day
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Upright Row (Barbell)
2 Sets
8-12 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
7
Chest Fly (Machine)
2 Sets
8 Reps
@9
8
Rear Deltoid
3 Sets
8 Reps
@8-9