Kendall

by

Program Description

K

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Jul 31, 2025 03:53
Last Edited
Aug 02, 2025 01:09

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Hip Thrust (Machine)

1

2

8 reps

12 reps

-

-

2

Glute Kickback

4

15 reps

-

3

Romanian Deadlift (Dumbbell)

3

12 reps

-

4

Seated Hamstring Curl

1

2

1

8 reps

12 reps

20 reps

-

-

-

Day 2

1

Single Arm Tricep Extension (Cable)

3

12 reps

-

2

Tricep Pushdown (Cable)

2

10 reps

-

3

Face Away Cable Curl

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

10 reps

-

Day 3

1

Shoulder Press (Machine)

3

12 reps

-

2

Lateral Raise (Cable)

2

15 reps

-

3

Lat Pulldown

3

12 reps

-

4

Seated Row (Cable)

3

12 reps

-

Day 4

No exercises added to this day

Day 5

1

Glute Kickback

1

2

1

10 reps

12 reps

15 reps

-

-

-

2

Stiff Leg Deadlift

3

15 reps

-

3

Seated Hamstring Curl

1

2

1

8 reps

12 reps

20 reps

-

-

-

Day 6

1

Hack Squat

3

12 reps

-

2

Leg Extension

1

2

1

10 reps

12 reps

20 reps

-

-

-

3

Leg Press

3

15 reps

-

4

Calf Raise (Machine)

3

15 reps

-

Day 1

1

Hip Thrust (Machine)

1 Set

2 Sets

8 Reps

12 Reps

-

-

2

Glute Kickback

4 Sets

15 Reps

-

3

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

-

4

Seated Hamstring Curl

1 Set

2 Sets

1 Set

8 Reps

12 Reps

20 Reps

-

-

-

Day 2

1

Single Arm Tricep Extension (Cable)

3 Sets

12 Reps

-

2

Tricep Pushdown (Cable)

2 Sets

10 Reps

-

3

Face Away Cable Curl

3 Sets

12 Reps

-

4

Bicep Curl (Dumbbell)

2 Sets

10 Reps

-

Day 3

1

Shoulder Press (Machine)

3 Sets

12 Reps

-

2

Lateral Raise (Cable)

2 Sets

15 Reps

-

3

Lat Pulldown

3 Sets

12 Reps

-

4

Seated Row (Cable)

3 Sets

12 Reps

-

Day 4

No exercises added to this day

Day 5

1

Glute Kickback

1 Set

2 Sets

1 Set

10 Reps

12 Reps

15 Reps

-

-

-

2

Stiff Leg Deadlift

3 Sets

15 Reps

-

3

Seated Hamstring Curl

1 Set

2 Sets

1 Set

8 Reps

12 Reps

20 Reps

-

-

-

Day 6

1

Hack Squat

3 Sets

12 Reps

-

2

Leg Extension

1 Set

2 Sets

1 Set

10 Reps

12 Reps

20 Reps

-

-

-

3

Leg Press

3 Sets

15 Reps

-

4

Calf Raise (Machine)

3 Sets

15 Reps

-