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KJ

by Kyle J.
1 athletes joined

Program Description

Just to maintain a base level of strength while being a busy guy with not a lot of time

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 24, 2025 10:45
  • Last Edited
    Jun 18, 2025 12:32

Summary

Embark on a transformative 16-week journey with the KJ program, designed for dedicated lifters looking to build strength and muscle. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including barbell and machine movements, to maximize your gains. Each session is meticulously structured to target major muscle groups, ensuring balanced development and optimal recovery. Get ready to challenge yourself and unlock your full potential in the gym!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 7
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
8 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 7
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 8
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 8
4
Single Arm Iso Row
3
5 reps
RPE 9
5
Face Pull
3
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Press (Machine)
3 Sets
10 Reps
@8
3
Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
@10
Day 1
1
Leg Press
3 Sets
12 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Face Pull
3 Sets
12 Reps
@8