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Alpon butter kiken

by Alpo

Program Description

No

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 17, 2026 10:31
  • Last Edited
    Jan 17, 2026 10:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
11.6%
Hamstrings
11.6%
Front Delts
8.3%
Upper Back
8.3%
Biceps
8.3%
Glutes
8.3%
Lats
6.6%
Abs
5.8%
Chest
5%
Middle Delts
5%
Calves
3.3%
Forearms
2.5%
Adductors
2.5%
Lower Back
1.7%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Seated Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-