Ken

by K-Arc Artz
1 athletes joined

Program Description

This is just for me

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 07, 2025 03:56
  • Last Edited
    Jul 10, 2025 01:16

Summary

Transform your fitness routine with the Ken program, a dynamic 2-week challenge designed to elevate your strength and endurance. Comprising five training days each week, this program focuses on effective compound movements and targeted exercises to sculpt your upper body, particularly the chest and back. Expect a mix of dumbbell presses, cable crossovers, and machine work that will push your limits and enhance your performance. Get ready to build muscle and boost your confidence as you commit to this structured, results-driven regimen!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elípticas
1
-
2
Bench Press (Dumbbell)
5
-
3
Incline Bench Press (Dumbbell)
3
-
4
Cable Crossover
3
-
5
Chest Press (Machine)
3
-
6
Arnold Press
3
-
7
Chest Fly (Machine)
3
-
8
Dip (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elípticas
1
-
2
Bench Press (Dumbbell)
5
-
3
Incline Bench Press (Dumbbell)
3
-
4
Cable Crossover
3
-
5
Chest Press (Machine)
3
-
6
Arnold Press
3
-
7
Chest Fly (Machine)
3
-
8
Dip (Assisted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elípticas
1
-
2
Lat Pulldown
3
-
3
Seated Row (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Back Extension (Weighted)
3
-
6
Torso Rotation
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elípticas
1
-
2
Lat Pulldown
3
-
3
Seated Row (Machine)
3
-
4
Pull-Up (Assisted)
3
-
5
Back Extension (Weighted)
3
-
6
Torso Rotation
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elípticas
1
-
2
Military Press (Barbell)
5
-
3
Front Raise
3
-
4
Shrug (Dumbbell)
3
-
5
Arnold Press
3
-
6
Pull-Up (Assisted)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elípticas
1
-
2
Military Press (Barbell)
5
-
3
Front Raise
3
-
4
Shrug (Dumbbell)
3
-
5
Arnold Press
3
-
6
Pull-Up (Assisted)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
5
-
2
Bench Press (Close Grip)
5
-
3
Bicep Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Hammer Curl (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Elípticas
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
5
-
2
Bench Press (Close Grip)
5
-
3
Bicep Curl (Dumbbell)
3
-
4
Overhead Tricep Extension (Dumbbell)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Hammer Curl (Dumbbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Elípticas
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Leg Press
5
-
3
Calf Raise (Leg Press)
3
-
4
Step-Up (Weighted)
3
-
5
Walking Lunge
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Elípticas
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Leg Press
5
-
3
Calf Raise (Leg Press)
3
-
4
Step-Up (Weighted)
3
-
5
Walking Lunge
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Elípticas
1
-
Week 1
1 / 2 Weeks
Day 1
1
Elípticas
1 Set
-
2
Bench Press (Dumbbell)
5 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Cable Crossover
3 Sets
-
5
Chest Press (Machine)
3 Sets
-
6
Arnold Press
3 Sets
-
7
Chest Fly (Machine)
3 Sets
-
8
Dip (Assisted)
3 Sets
-
Day 2
1
Elípticas
1 Set
-
2
Lat Pulldown
3 Sets
-
3
Seated Row (Machine)
3 Sets
-
4
Pull-Up (Assisted)
3 Sets
-
5
Back Extension (Weighted)
3 Sets
-
6
Torso Rotation
3 Sets
-
Day 3
1
Elípticas
1 Set
-
2
Military Press (Barbell)
5 Sets
-
3
Front Raise
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Arnold Press
3 Sets
-
6
Pull-Up (Assisted)
3 Sets
-
7
Face Pull
3 Sets
-
8
Rear Delt Fly (Machine)
3 Sets
-
Day 4
1
Preacher Curl (EZ Bar)
5 Sets
-
2
Bench Press (Close Grip)
5 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Hammer Curl (Dumbbell)
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Elípticas
1 Set
-
Day 5
1
Hack Squat
5 Sets
-
2
Leg Press
5 Sets
-
3
Calf Raise (Leg Press)
3 Sets
-
4
Step-Up (Weighted)
3 Sets
-
5
Walking Lunge
3 Sets
-
6
Romanian Deadlift (Barbell)
3 Sets
-
7
Elípticas
1 Set
-