Program Description
Kraft
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedSep 05, 2024 01:06
- Last EditedJun 18, 2025 09:16

Summary
Transform your strength and conditioning with the 5-week OK / UK program, designed for those ready to elevate their training. Commit to just 4 days a week, focusing on a balanced mix of compound and isolation exercises that target major muscle groups, including the chest, back, legs, and arms. With a structured approach using barbell, dumbbell, and machine workouts, you'll build muscle and enhance endurance while keeping your workouts fresh and engaging. Get ready to push your limits and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-8
2
Seated Row (Machine)
4
8 reps
RPE 7-8
3
Lat Pulldown
3
8 reps
RPE 7-8
4
Butterfly DB
3
8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
5
8 reps
RPE 7-8
6
Face Pull
5
8 reps
RPE 7-8
7
Tricep Pushdown (Cable)
4
8 reps
RPE 7-8
8
Bicep Curl (Cable)
4
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7-8
2
Seated Row (Machine)
4
8 reps
RPE 7-8
3
Lat Pulldown
4
8 reps
RPE 7-8
4
Butterfly DB
4
8 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
6
8 reps
RPE 7-8
6
Face Pull
6
8 reps
RPE 7-8
7
Tricep Pushdown (Cable)
5
8 reps
RPE 7-8
8
Bicep Curl (Cable)
5
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8-9
2
Seated Row (Machine)
4
8 reps
RPE 8-9
3
Lat Pulldown
4
8 reps
RPE 8-9
4
Butterfly DB
4
8 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
6
8 reps
RPE 8-9
6
Face Pull
6
8 reps
RPE 8-9
7
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
8
Bicep Curl (Cable)
5
8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9-10
2
Seated Row (Machine)
4
8 reps
RPE 9-10
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Butterfly DB
4
8 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
5
8 reps
RPE 9-10
6
Face Pull
6
8 reps
RPE 9-10
7
Tricep Pushdown (Cable)
6
8 reps
RPE 9-10
8
Bicep Curl (Cable)
6
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 4-5
2
Seated Row (Machine)
3
8 reps
RPE 4-5
3
Lat Pulldown
3
8 reps
RPE 4-5
4
Butterfly DB
3
8 reps
RPE 4-5
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 4-5
6
Face Pull
3
8 reps
RPE 4-5
7
Tricep Pushdown (Cable)
3
8 reps
RPE 4-5
8
Bicep Curl (Cable)
3
8 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backsquat
3
8 reps
RPE 7-8
2
Leg Press
3
8 reps
RPE 7-8
3
Deadlift (Barbell)
3
8 reps
RPE 7-8
4
Leg Curl
3
8 reps
RPE 7-8
5
Crunch (DB/Maschine)
4
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backsquat
4
8 reps
RPE 7-8
2
Leg Press
4
8 reps
RPE 7-8
3
Deadlift (Barbell)
4
8 reps
RPE 7-8
4
Leg Curl
4
8 reps
RPE 7-8
5
Crunch (DB/Maschine)
5
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backsquat
4
8 reps
RPE 8-9
2
Leg Press
4
8 reps
RPE 8-9
3
Deadlift (Barbell)
4
8 reps
RPE 8-9
4
Leg Curl
4
8 reps
RPE 8-9
5
Crunch (DB/Maschine)
5
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backsquat
4
8 reps
RPE 9-10
2
Leg Press
5
8 reps
RPE 9-10
3
Deadlift (Barbell)
4
8 reps
RPE 9-10
4
Leg Curl
4
8 reps
RPE 9-10
5
Crunch (DB/Maschine)
6
10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backsquat
3
8 reps
RPE 4-5
2
Leg Press
3
8 reps
RPE 4-5
3
Deadlift (Barbell)
3
8 reps
RPE 4-5
4
Leg Curl
3
8 reps
RPE 4-5
5
Crunch (DB/Maschine)
3
10 reps
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
10 reps
RPE 7-8
3
SchräGbankdrüCken
3
10 reps
RPE 7-8
4
Lat Pulldown
3
10 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 7-8
7
Dip (Weighted)
4
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 7-8
2
Bent Over Row (Barbell)
4
10 reps
RPE 7-8
3
SchräGbankdrüCken
3
10 reps
RPE 7-8
4
Lat Pulldown
4
10 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 7-8
7
Dip (Weighted)
5
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8-9
2
Bent Over Row (Barbell)
4
10 reps
RPE 8-9
3
SchräGbankdrüCken
3
10 reps
RPE 8-9
4
Lat Pulldown
4
10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-9
6
Bicep Curl (Dumbbell)
5
10 reps
RPE 8-9
7
Dip (Weighted)
5
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9-10
2
Bent Over Row (Barbell)
5
10 reps
RPE 9-10
3
SchräGbankdrüCken
4
10 reps
RPE 9-10
4
Lat Pulldown
5
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 9-10
6
Bicep Curl (Dumbbell)
6
10 reps
RPE 9-10
7
Dip (Weighted)
6
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 4-5
2
Bent Over Row (Barbell)
3
10 reps
RPE 4-5
3
SchräGbankdrüCken
3
10 reps
RPE 4-5
4
Lat Pulldown
3
10 reps
RPE 4-5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 4-5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 4-5
7
Dip (Weighted)
3
10 reps
RPE 4-5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7-8
2
Zercher Squat (Barbell)
3
10 reps
RPE 7-8
3
Deadlift (Barbell)
3
10 reps
RPE 7-8
4
Leg Curl
3
10 reps
RPE 7-8
5
Crunch (DB/Maschine)
4
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 7-8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7-8
3
Deadlift (Barbell)
3
10 reps
RPE 7-8
4
Leg Curl
4
10 reps
RPE 7-8
5
Crunch (DB/Maschine)
5
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8-9
2
Zercher Squat (Barbell)
4
10 reps
RPE 8-9
3
Deadlift (Barbell)
3
10 reps
RPE 8-9
4
Leg Curl
4
10 reps
RPE 8-9
5
Crunch (DB/Maschine)
5
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 9-10
2
Zercher Squat (Barbell)
4
10 reps
RPE 9-10
3
Deadlift (Barbell)
4
10 reps
RPE 9-10
4
Leg Curl
4
10 reps
RPE 9-10
5
Crunch (DB/Maschine)
6
12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 4-5
2
Zercher Squat (Barbell)
3
10 reps
RPE 4-5
3
Deadlift (Barbell)
3
10 reps
RPE 4-5
4
Leg Curl
3
10 reps
RPE 4-5
5
Crunch (DB/Maschine)
3
12 reps
RPE 4-5
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
@7-8
2
Seated Row (Machine)4 Sets
8 Reps
@7-8
3
Lat Pulldown3 Sets
8 Reps
@7-8
4
Butterfly DB3 Sets
8 Reps
@7-8
5
Lateral Raise (Dumbbell)5 Sets
8 Reps
@7-8
6
Face Pull5 Sets
8 Reps
@7-8
7
Tricep Pushdown (Cable)4 Sets
8 Reps
@7-8
8
Bicep Curl (Cable)4 Sets
8 Reps
@7-8
Day 2
1
Backsquat3 Sets
8 Reps
@7-8
2
Leg Press3 Sets
8 Reps
@7-8
3
Deadlift (Barbell)3 Sets
8 Reps
@7-8
4
Leg Curl3 Sets
8 Reps
@7-8
5
Crunch (DB/Maschine)4 Sets
10 Reps
@7-8
Day 3
1
Bench Press (Dumbbell)3 Sets
10 Reps
@7-8
2
Bent Over Row (Barbell)4 Sets
10 Reps
@7-8
3
SchräGbankdrüCken3 Sets
10 Reps
@7-8
4
Lat Pulldown3 Sets
10 Reps
@7-8
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7-8
6
Bicep Curl (Dumbbell)4 Sets
10 Reps
@7-8
7
Dip (Weighted)4 Sets
10 Reps
@7-8
Day 4
1
Front Squat (Barbell)3 Sets
10 Reps
@7-8
2
Zercher Squat (Barbell)3 Sets
10 Reps
@7-8
3
Deadlift (Barbell)3 Sets
10 Reps
@7-8
4
Leg Curl3 Sets
10 Reps
@7-8
5
Crunch (DB/Maschine)4 Sets
12 Reps
@7-8