Program Description
The Kayros "Formula 1" Primer Perform this 8-minute circuit before every session (Gym or Field). This is non-negotiable for fixing your mechanics. Seated Arm Swings: 3 x 30 seconds (Sit tall on floor; "Pocket to Chin"; do not cross midline). Pogo Jumps: 2 x 20 reps (Ankle stiffness; stay light on your toes). Band Pull-Aparts (Iso-Hold): 3 x 15 reps (Hold for 2s at the chest to stabilize the shoulder). Adductor Rock-backs: 10 reps/side (Groin health for soccer). Snap-Downs: 10 reps (Instant neural "on" switch).
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Olympic Weightlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedFeb 09, 2026 06:15
- Last EditedFeb 09, 2026 06:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Glutes
12.9%
Hamstrings
12.4%
Lats
10.8%
Upper Back
10.8%
Abs
8.6%
Adductors
4.8%
Chest
4.3%
Front Delts
4.3%
Triceps
4.3%
Other
4.3%
Lower Back
3.8%
Biceps
3.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
-
1B
Lateral Bounds
4
4 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Copenhagen Plank
3
45 mins
-
3
Lower Density
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
-
1B
Lateral Bounds
4
4 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Copenhagen Plank
3
45 mins
-
3
Lower Density
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
-
1B
Lateral Bounds
4
4 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Copenhagen Plank
3
45 mins
-
3
Lower Density
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
-
1B
Lateral Bounds
4
4 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Copenhagen Plank
3
45 mins
-
3
Lower Density
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
-
1B
Lateral Bounds
4
4 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Copenhagen Plank
3
45 mins
-
3
Lower Density
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5 reps
-
1B
Lateral Bounds
4
4 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Copenhagen Plank
3
45 mins
-
3
Lower Density
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Falling Starts
1
4 reps
-
2
10m Sprint
1
6 reps
-
3
30m Sprint
1
3 reps
-
4
Nordic Curl
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Falling Starts
1
4 reps
-
2
10m Sprint
1
6 reps
-
3
30m Sprint
1
3 reps
-
4
Nordic Curl
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Falling Starts
1
4 reps
-
2
10m Sprint
1
6 reps
-
3
30m Sprint
1
3 reps
-
4
Nordic Curl
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Falling Starts
1
4 reps
-
2
10m Sprint
1
6 reps
-
3
30m Sprint
1
3 reps
-
4
Nordic Curl
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Falling Starts
1
4 reps
-
2
10m Sprint
1
6 reps
-
3
30m Sprint
1
3 reps
-
4
Nordic Curl
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Falling Starts
1
4 reps
-
2
10m Sprint
1
6 reps
-
3
30m Sprint
1
3 reps
-
4
Nordic Curl
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Pull-Up (Bodyweight)
4
6-8 reps
-
2A
Kettlebell Bottoms-Up Press
3
8 reps
-
2B
Renegade Row
3
10 reps
-
3
Upper Density
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Pull-Up (Bodyweight)
4
6-8 reps
-
2A
Kettlebell Bottoms-Up Press
3
8 reps
-
2B
Renegade Row
3
10 reps
-
3
Upper Density
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Pull-Up (Bodyweight)
4
6-8 reps
-
2A
Kettlebell Bottoms-Up Press
3
8 reps
-
2B
Renegade Row
3
10 reps
-
3
Upper Density
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Pull-Up (Bodyweight)
4
6-8 reps
-
2A
Kettlebell Bottoms-Up Press
3
8 reps
-
2B
Renegade Row
3
10 reps
-
3
Upper Density
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Pull-Up (Bodyweight)
4
6-8 reps
-
2A
Kettlebell Bottoms-Up Press
3
8 reps
-
2B
Renegade Row
3
10 reps
-
3
Upper Density
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
-
1B
Pull-Up (Bodyweight)
4
6-8 reps
-
2A
Kettlebell Bottoms-Up Press
3
8 reps
-
2B
Renegade Row
3
10 reps
-
3
Upper Density
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flow Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flow Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flow Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flow Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flow Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flow Yoga
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push And Press (Barbell)
4
5 reps
-
1B
Box Jump
4
3 reps
-
2A
Reverse Lunge (Barbell)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3
Total Density
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push And Press (Barbell)
4
5 reps
-
1B
Box Jump
4
3 reps
-
2A
Reverse Lunge (Barbell)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3
Total Density
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push And Press (Barbell)
4
5 reps
-
1B
Box Jump
4
3 reps
-
2A
Reverse Lunge (Barbell)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3
Total Density
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push And Press (Barbell)
4
5 reps
-
1B
Box Jump
4
3 reps
-
2A
Reverse Lunge (Barbell)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3
Total Density
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push And Press (Barbell)
4
5 reps
-
1B
Box Jump
4
3 reps
-
2A
Reverse Lunge (Barbell)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3
Total Density
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push And Press (Barbell)
4
5 reps
-
1B
Box Jump
4
3 reps
-
2A
Reverse Lunge (Barbell)
3
8 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3
Total Density
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
-
2
Figure 8-Sprints
1
4 reps
-
3
5-10-5 COD Drill
1
4 reps
-
4
Wicket Runs
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
-
2
Figure 8-Sprints
1
4 reps
-
3
5-10-5 COD Drill
1
4 reps
-
4
Wicket Runs
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
-
2
Figure 8-Sprints
1
4 reps
-
3
5-10-5 COD Drill
1
4 reps
-
4
Wicket Runs
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
-
2
Figure 8-Sprints
1
4 reps
-
3
5-10-5 COD Drill
1
4 reps
-
4
Wicket Runs
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
-
2
Figure 8-Sprints
1
4 reps
-
3
5-10-5 COD Drill
1
4 reps
-
4
Wicket Runs
1
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
-
2
Figure 8-Sprints
1
4 reps
-
3
5-10-5 COD Drill
1
4 reps
-
4
Wicket Runs
1
4 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
1B
Lateral Bounds1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2B
Copenhagen Plank1 Set
1 Set
1 Set
45 mins
45 mins
45 mins
-
-
-
3
Lower Density1 Set
12 mins
-
Day 2
1
Falling Starts1 Set
4 Reps
-
2
10m Sprint1 Set
6 Reps
-
3
30m Sprint1 Set
3 Reps
-
4
Nordic Curl1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 3
1A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2A
Kettlebell Bottoms-Up Press1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2B
Renegade Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Upper Density1 Set
10 mins
-
Day 4
1
Flow Yoga1 Set
30 mins
-
Day 5
1A
Push And Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
1B
Box Jump1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
2A
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2B
Chin-Up (Bodyweight)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Total Density1 Set
15 mins
-
Day 6
1
Ball Work1 Set
-
2
Figure 8-Sprints1 Set
4 Reps
-
3
5-10-5 COD Drill1 Set
4 Reps
-
4
Wicket Runs1 Set
4 Reps
-