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BoostcampPNG

kipper full body program

by addie K.

Program Description

- warmup: 5-10 minute stairmaster @ level 5 - stretch it out before and after - cooldown: 5-10 minute treadmill @ 3.5 speed

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 17, 2026 07:03
  • Last Edited
    Mar 17, 2026 07:19
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.9%
Triceps
10.1%
Hamstrings
9.2%
Quadriceps
8.4%
Biceps
8.4%
Front Delts
8.4%
Abs
7.6%
Lats
6.7%
Upper Back
6.7%
Middle Delts
6.7%
Chest
5%
Abductors
4.2%
Forearms
2.5%
Adductors
2.5%
Lower Back
1.7%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
6 reps
RPE 1
2
Leg Curl
1
6 reps
-
3
Single Leg Press
1
6 reps
RPE 1
4
Leg Extension
1
6 reps
RPE 1
5
Lat Pulldown (Close Grip)
1
6 reps
RPE 1
6
Pec Deck (Machine)
1
6 reps
RPE 1
7
Shoulder Press (Machine)
1
6 reps
RPE 1
8
Hammer Curl (Dumbbell)
1
6 reps
RPE 1
9
Overhead Tricep Extension (Barbell)
1
6 reps
RPE 1
10
Plank
1
2 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
6 reps
RPE 1
2
Leg Curl
1
6 reps
-
3
Single Leg Press
1
6 reps
RPE 1
4
Leg Extension
1
6 reps
RPE 1
5
Lat Pulldown (Close Grip)
1
6 reps
RPE 1
6
Pec Deck (Machine)
1
6 reps
RPE 1
7
Shoulder Press (Machine)
1
6 reps
RPE 1
8
Hammer Curl (Dumbbell)
1
6 reps
RPE 1
9
Overhead Tricep Extension (Barbell)
1
6 reps
RPE 1
10
Plank
1
2 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6 reps
RPE 1
2
Glute Kickback (Cable)
1
6 reps
RPE 1
3
Hip Adductor (Machine)
1
6 reps
RPE 1
4
Hip Abductor (Machine)
1
6 reps
RPE 1
5
Decline Sit Up (Bodyweight)
1
6 reps
RPE 1
6
Incline Bench Press (Dumbbell)
1
6 reps
RPE 1
7
Lateral Raise (Cable)
1
6 reps
RPE 1
8
T-Bar Row
1
6 reps
RPE 1
9
Tricep Rope Push Down (Cable)
1
6 reps
RPE 1
10
Hammer Curl (Dumbbell)
1
6 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6 reps
RPE 1
2
Glute Kickback (Cable)
1
6 reps
RPE 1
3
Hip Adductor (Machine)
1
6 reps
RPE 1
4
Hip Abductor (Machine)
1
6 reps
RPE 1
5
Decline Sit Up (Bodyweight)
1
6 reps
RPE 1
6
Incline Bench Press (Dumbbell)
1
6 reps
RPE 1
7
Lateral Raise (Cable)
1
6 reps
RPE 1
8
T-Bar Row
1
6 reps
RPE 1
9
Tricep Rope Push Down (Cable)
1
6 reps
RPE 1
10
Hammer Curl (Dumbbell)
1
6 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 1
2
Lateral Lunge (Weighted)
1
6 reps
RPE 1
3
Hip Abductor (Machine)
1
6 reps
RPE 1
4
Cable Crunch
1
6 reps
RPE 1
5
Bicep Curl (Dumbbell)
1
6 reps
RPE 1
6
Seated Row (Machine)
1
6 reps
RPE 1
7
Wide Grip Lat Pulldown
1
6 reps
RPE 1
8
Shoulder Press (Machine)
1
6 reps
RPE 1
9
Chest Press (Machine)
1
6 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 1
2
Lateral Lunge (Weighted)
1
6 reps
RPE 1
3
Hip Abductor (Machine)
1
6 reps
RPE 1
4
Cable Crunch
1
6 reps
RPE 1
5
Bicep Curl (Dumbbell)
1
6 reps
RPE 1
6
Seated Row (Machine)
1
6 reps
RPE 1
7
Wide Grip Lat Pulldown
1
6 reps
RPE 1
8
Shoulder Press (Machine)
1
6 reps
RPE 1
9
Chest Press (Machine)
1
6 reps
RPE 1
Week 1
1 / 2 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
6 Reps
@1
2
Leg Curl
1 Set
6 Reps
-
3
Single Leg Press
1 Set
6 Reps
@1
4
Leg Extension
1 Set
6 Reps
@1
5
Lat Pulldown (Close Grip)
1 Set
6 Reps
@1
6
Pec Deck (Machine)
1 Set
6 Reps
@1
7
Shoulder Press (Machine)
1 Set
6 Reps
@1
8
Hammer Curl (Dumbbell)
1 Set
6 Reps
@1
9
Overhead Tricep Extension (Barbell)
1 Set
6 Reps
@1
10
Plank
1 Set
2 Reps
@1
Day 2
1
Hack Squat
1 Set
6 Reps
@1
2
Glute Kickback (Cable)
1 Set
6 Reps
@1
3
Hip Adductor (Machine)
1 Set
6 Reps
@1
4
Hip Abductor (Machine)
1 Set
6 Reps
@1
5
Decline Sit Up (Bodyweight)
1 Set
6 Reps
@1
6
Incline Bench Press (Dumbbell)
1 Set
6 Reps
@1
7
Lateral Raise (Cable)
1 Set
6 Reps
@1
8
T-Bar Row
1 Set
6 Reps
@1
9
Tricep Rope Push Down (Cable)
1 Set
6 Reps
@1
10
Hammer Curl (Dumbbell)
1 Set
6 Reps
@1
Day 3
1
Leg Press
1 Set
6 Reps
@1
2
Lateral Lunge (Weighted)
1 Set
6 Reps
@1
3
Hip Abductor (Machine)
1 Set
6 Reps
@1
4
Cable Crunch
1 Set
6 Reps
@1
5
Bicep Curl (Dumbbell)
1 Set
6 Reps
@1
6
Seated Row (Machine)
1 Set
6 Reps
@1
7
Wide Grip Lat Pulldown
1 Set
6 Reps
@1
8
Shoulder Press (Machine)
1 Set
6 Reps
@1
9
Chest Press (Machine)
1 Set
6 Reps
@1