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Kyokushin full body 3x/week

by Samuel D.
1 athletes joined

Program Description

Unleash your potential with the **Kyokushin Full Body** program, designed for those ready to elevate their strength and conditioning. This 4-week plan includes 12 sessions, focusing on compound movements like Safety Bar Squats and Bench Presses, ensuring a comprehensive workout that targets all major muscle groups. Each session is structured to progressively challenge you, helping you build muscle and increase endurance. Get ready to sweat, push your limits, and achieve your fitness goal. 5 lbs to be added on main lift if strong reps, weekly.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 04:42
  • Last Edited
    Feb 23, 2026 05:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Glutes
11.5%
Hamstrings
11.5%
Abs
10.8%
Front Delts
9.9%
Triceps
9.1%
Chest
6.7%
Upper Back
6.3%
Lats
5.3%
Lower Back
3.1%
Biceps
2.6%
Middle Delts
2.4%
Adductors
1.9%
Forearms
1.9%
Cardio
1.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
80%
2
Pull-Up (Weighted)
4
6 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Farmer's Walk (Weighted)
4
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
80%
2
Pull-Up (Weighted)
4
6 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Farmer's Walk (Weighted)
4
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
80%
2
Pull-Up (Weighted)
4
6 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Farmer's Walk (Weighted)
4
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
80%
2
Pull-Up (Weighted)
4
6 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Farmer's Walk (Weighted)
4
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
0.5 mins
-
6B
Pallof Press
3
0.5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
0.5 mins
-
6B
Pallof Press
3
0.5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
0.5 mins
-
6B
Pallof Press
3
0.5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
0.5 mins
-
6B
Pallof Press
3
0.5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
3 reps
70%
2
Push Press (Barbell)
5
3 reps
70%
3
Russian Twist (Dumbbell)
4
6 reps
-
4
Walking Lunge
3
15 reps
-
5A
Kettlebell Swing
3
20 reps
-
5B
Push Up
3
15 reps
-
5C
Pull-Up (Bodyweight)
3
10 reps
-
5D
Shadow Boxing
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
3 reps
70%
2
Push Press (Barbell)
5
3 reps
70%
3
Russian Twist (Dumbbell)
4
6 reps
-
4
Walking Lunge
3
15 reps
-
5A
Kettlebell Swing
3
20 reps
-
5B
Push Up
3
15 reps
-
5C
Pull-Up (Bodyweight)
3
10 reps
-
5D
Shadow Boxing
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
3 reps
70%
2
Push Press (Barbell)
5
3 reps
70%
3
Russian Twist (Dumbbell)
4
6 reps
-
4
Walking Lunge
3
15 reps
-
5A
Kettlebell Swing
3
20 reps
-
5B
Push Up
3
15 reps
-
5C
Pull-Up (Bodyweight)
3
10 reps
-
5D
Shadow Boxing
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
3 reps
70%
2
Push Press (Barbell)
5
3 reps
70%
3
Russian Twist (Dumbbell)
4
6 reps
-
4
Walking Lunge
3
15 reps
-
5A
Kettlebell Swing
3
20 reps
-
5B
Push Up
3
15 reps
-
5C
Pull-Up (Bodyweight)
3
10 reps
-
5D
Shadow Boxing
3
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Safety Bar Squat
5 Sets
5 Reps
80%
2
Pull-Up (Weighted)
4 Sets
6 Reps
-
3
Bench Press (Barbell)
4 Sets
5 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Hanging Leg Raise
4 Sets
15 Reps
-
6
Farmer's Walk (Weighted)
4 Sets
40 Reps
-
Day 2
1
Front Squat (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Bent Over Row (Barbell)
4 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Dip (Bodyweight)
3 Sets
AMRAP
-
6A
Abs Crunch (Weighted)
3 Sets
0.5 mins
-
6B
Pallof Press
3 Sets
0.5 Reps
-
Day 3
1
Speed Deadlift
6 Sets
3 Reps
70%
2
Push Press (Barbell)
5 Sets
3 Reps
70%
3
Russian Twist (Dumbbell)
4 Sets
6 Reps
-
4
Walking Lunge
3 Sets
15 Reps
-
5A
Kettlebell Swing
3 Sets
20 Reps
-
5B
Push Up
3 Sets
15 Reps
-
5C
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
5D
Shadow Boxing
3 Sets
0.5 mins
-