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KD AV

by Dylan B.
1 athletes joined

Program Description

**KD AV** is an intense 1-week program designed to maximize your strength and muscle gains through a focused 4-day split. Each session targets specific muscle groups, including chest, back, arms, and legs, utilizing a mix of free weights and machines to ensure comprehensive development. With a blend of compound and isolation exercises, this program pushes your limits while allowing for adequate recovery. Get ready to elevate your training and see real results in just one week!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2025 04:47
  • Last Edited
    Oct 15, 2025 05:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Biceps
13.6%
Lats
10.4%
Upper Back
9.3%
Chest
8.4%
Front Delts
7.1%
Hamstrings
5.6%
Middle Delts
5.4%
Abs
5.2%
Quadriceps
4.3%
Forearms
4.1%
Glutes
3.5%
Rear Delts
2.6%
Calves
2.2%
Lower Back
1.3%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
2
10 reps
-
3
Lat Pulldown (Single Arm)
1
12 reps
-
4
Chest Fly (Machine)
2
12 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
7A
Dip (Bodyweight)
1
20 reps
-
7B
Pull-Up (Neutral Grip, Weighted)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10 reps
-
2
Overhead Extension (EZ Bar)
3
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Hammer Curl
2
10 reps
-
6
Single Arm Pushdown
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
15 reps
-
8
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
20 reps
-
2
Stiff Leg Deadlift
2
10 reps
-
3
Calf Raise (Machine)
2
15 reps
-
4
Leg Extension
2
15 reps
-
5
Seated Hamstring Curl
2
15 reps
-
6
Decline Sit Up (Bodyweight)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Lat Pulldown (Close Grip)
2
10 reps
-
3
Chest Press (Machine)
2
15 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Cable Crunch
2
10 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7A
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
7B
Dip (Bodyweight)
2
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
8 Reps
-
-
2
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
3
Lat Pulldown (Single Arm)
1 Set
12 Reps
-
4
Chest Fly (Machine)
2 Sets
12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
10 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
7A
Dip (Bodyweight)
1 Set
20 Reps
-
7B
Pull-Up (Neutral Grip, Weighted)
1 Set
10 Reps
-
Day 2
1
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
2
Overhead Extension (EZ Bar)
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
5
Hammer Curl
2 Sets
10 Reps
-
6
Single Arm Pushdown
2 Sets
15 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Pendulum Squat
2 Sets
20 Reps
-
2
Stiff Leg Deadlift
2 Sets
10 Reps
-
3
Calf Raise (Machine)
2 Sets
15 Reps
-
4
Leg Extension
2 Sets
15 Reps
-
5
Seated Hamstring Curl
2 Sets
15 Reps
-
6
Decline Sit Up (Bodyweight)
2 Sets
20 Reps
-
Day 4
1
Shoulder Press (Machine)
3 Sets
10 Reps
-
2
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
3
Chest Press (Machine)
2 Sets
15 Reps
-
4
Bicep Curl (Barbell)
2 Sets
10 Reps
-
5
Cable Crunch
2 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
7A
Pull-Up (Neutral Grip, Weighted)
2 Sets
10 Reps
-
7B
Dip (Bodyweight)
2 Sets
10 Reps
-