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 07, 2025 04:25

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

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

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

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

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

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

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

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

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

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

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 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

-