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Kit’s Program Week 1-4

by Diego R.
1 athletes joined

Program Description

Build a base for the first three months to allow for further Progression

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 03, 2025 01:31
  • Last Edited
    Jun 18, 2025 08:47

Summary

Embark on a transformative four-week journey with Kit’s Program, designed for those ready to elevate their fitness game. This comprehensive 7-day-a-week regimen targets key muscle groups, including chest, biceps, back, and triceps, using a variety of equipment for maximum effectiveness. Each workout is meticulously crafted with a mix of strength training and cardio, ensuring you build muscle while enhancing endurance. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you engaged and motivated every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.8%
Triceps
12.6%
Biceps
10.5%
Front Delts
9.4%
Lats
8.1%
Middle Delts
7.5%
Hamstrings
6.8%
Upper Back
6.6%
Quadriceps
6.6%
Glutes
4.1%
Cardio
2.8%
Calves
2.8%
Rear Delts
2.6%
Adductors
1.5%
Abs
1.5%
Forearms
1.1%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Incline Bench Press (Smith Machine)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
5
Concentration Curl
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
5
Concentration Curl
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
5
Concentration Curl
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
5
Concentration Curl
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Lying Pullover (Cable)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Lying Pullover (Cable)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Lying Pullover (Cable)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Lying Pullover (Cable)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9
4
Overhead Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
2
Leg Press
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
2
Leg Press
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
2
Leg Press
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
2
Leg Press
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
12-15 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
2
JM Press (Dumbbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
2
JM Press (Dumbbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
2
JM Press (Dumbbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
2
JM Press (Dumbbell)
4
10-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6 Reps
@9
2
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8.5
5
Concentration Curl
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
@9.5
6
Lateral Raise (Cable)
4 Sets
10-12 Reps
@9
Day 2
1
Cardio
1 Set
60 mins
-
Day 3
1
Barbell Row
1 Set
1 Set
2 Sets
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@9.5
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
3
Lying Pullover (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@9
4
Overhead Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8.5
@9
Day 4
1
Cardio
1 Set
60 mins
-
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6.5
@8
@8.5
@9.5
2
Leg Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@9
4
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@9
Day 6
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@10
2
JM Press (Dumbbell)
4 Sets
10-15 Reps
@9
Day 7
1
Cardio
1 Set
60 mins
-