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Kendall

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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 18, 2025 12:10

Summary

Dive into the Kendall program, a dynamic 1-week workout designed to challenge your strength and sculpt your physique with six training days. Each session targets key muscle groups, featuring exercises like Hip Thrusts and Romanian Deadlifts to build powerful glutes and legs, while cable movements enhance arm and shoulder definition. With a full gym setup, you'll have access to a variety of machines and free weights, ensuring a comprehensive and effective training experience. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
21.1%
Glutes
19.4%
Quadriceps
11%
Biceps
7.6%
Triceps
6.4%
Lower Back
6.2%
Lats
5.6%
Middle Delts
5.2%
Upper Back
5%
Abs
3.7%
Front Delts
3.7%
Calves
3.1%
Forearms
1%
Abductors
0.6%
Rear Delts
0.4%
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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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-