Kaged 8-Week Hardcore Trainer
Suffering.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 15 reps | @8 |
| 2 | Squat (Smith Machine) | 3 | 15 reps | @8 |
| Superset | ||||
| 3A | Leg Extension | 2 | 30 reps | @10 |
| 3B | Walking Lunge | 2 | 10 reps | — |
| 3C | Squat (Bodyweight) | 2 | 10 reps | — |
| 3D | Walking Lunge | 2 | 10 reps | — |
| 4 | Seated Calf Raise | 3 | AMRAP | @10 |
| 5 | Cirque De Soleil Abs | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 30 reps |
| Superset | |||
| 2A | Incline Chest Fly (Dumbbell) | 3 | 12 reps |
| 2B | Floor Press (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 3A | Decline Chest Fly | 3 | 12 reps |
| 3B | Push Up | 3 | AMRAP |
| Superset | |||
| 4A | Military Press (Barbell) | 3 | 12 reps |
| 4B | Upright Row (Barbell) | 3 | 12 reps |
| Superset | |||
| 5A | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5B | Front Raise | 3 | 12 reps |
| Superset | |||
| 6A | Rear Delt Fly (Cable) | 3 | 10 reps |
| 6B | Face Pull | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Reverse Grip Tricep Pushdown | 3 | 12 reps |
| 1B | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| Superset | |||
| 2A | Single Arm Overhead Tricep Extension | 3 | 10 reps |
| 2B | Bent Over Single Arm Kickback | 3 | 10 reps |
| Superset | |||
| 3A | Diamond Push Up | 3 | AMRAP |
| 3B | Dip (Bodyweight) | 3 | AMRAP |
| Superset | |||
| 4A | Spider Curl | 3 | 10 reps |
| 4B | Bicep Curl (EZ Bar) | 3 | 10 reps |
| Superset | |||
| 5A | Reverse Grip Curls | 3 | 10 reps |
| 5B | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 10 reps |
| Superset | |||
| 2A | Seated Hamstring Curl | 3 | 10 reps |
| 2B | Glute-Ham Raise | 3 | 10 reps |
| 3 | Cable Stiff Legged Deadlift | 3 | 10 reps |
| 4 | Cirque De Soleil Abs | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 12 reps |
| Superset | |||
| 2A | Pull-Up (Bodyweight) | 3 | 10 reps |
| 2B | Rope Lat Pulldown | 3 | 10 reps |
| Superset | |||
| 3A | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 3B | Single Arm Inverted Row | 3 | 10 reps |
| Superset | |||
| 4A | Pullover (Dumbbell) | 3 | 15 reps |
| 4B | Shrug (Dumbbell) | 3 | 15 reps |
| 5 | Seated Calf Raise | 5 | 20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kaged 8-Week Hardcore Trainer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Kaged 8-Week Hardcore Trainer is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kaged 8-Week Hardcore Trainer is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
