Kapkin's Program #2 (4d/w)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 12 reps | 50% |
| 1 | 10 reps | 60% | ||
| 1 | 8 reps | 70% | ||
| 1 | 6 reps | 80% | ||
| 1 | 9 reps | 70% | ||
| 1 | 10 reps | 50% | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps | 80% |
| Superset | ||||
| 3A | Decline Crunch | 3 | 12 reps | 80% |
| 3B | Lateral Raise (Dumbbell) | 3 | 12 reps | 80% |
| Superset | ||||
| 4A | Tricep Kickback | 3 | 12 reps | 80% |
| 4B | Skull Crusher (Dumbbell) | 3 | 12 reps | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 4 | 12 reps | 80% |
| Superset | ||||
| 2A | Hanging Leg Raise | 3 | 12 reps | 80% |
| 2B | Rear Delt Fly (Dumbbell) | 3 | 12 reps | 60% |
| 3 | Pullover (Dumbbell) | 3 | 12 reps | 80% |
| 4 | Incline Curl (Dumbbell) | 1 | 12 reps | 50% |
| 1 | 10 reps | 60% | ||
| 1 | 8 reps | 70% | ||
| 1 | 6 reps | 80% | ||
| 1 | 9 reps | 70% | ||
| 1 | 10 reps | 50% | ||
| 5 | Hammer Curl | 3 | 12 reps | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lying Side Lateral Raise | 3 | 12 reps | 50% |
| 1B | Goblet Squat | 3 | 12 reps | 80% |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | 80% |
| Superset | ||||
| 3A | Decline Crunch | 3 | 12 reps | 80% |
| 3B | Side Plank | 3 | 10 reps | 80% |
| Superset | ||||
| 4A | Superman | 3 | 12 reps | 80% |
| 4B | Dumbbell Hamstring Curls | 3 | 12 reps | 50% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 12 reps | 80% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps | 80% |
| 3 | Arnold Press | 3 | 12 reps | 80% |
| 4 | Incline Curl (Dumbbell) | 4 | 12 reps | 80% |
| 5 | Incline Tricep Extension (Dumbbell) | 3 | 12 reps | 80% |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kapkin's Program #2 (4d/w) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Kapkin's Program #2 (4d/w) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kapkin's Program #2 (4d/w) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
