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Kylie’s Program

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Program Description

Improve

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 16, 2025 01:28
  • Last Edited
    Oct 23, 2025 01:56

Summary

Kylie’s Program is a focused 10-week strength training journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a variety of machine and cable exercises targeting all major muscle groups, ensuring balanced development and strength gains. Each session combines high-intensity sets with clear video demonstrations, guiding you through movements like leg curls, chest flies, and tricep pushdowns. Get ready to build strength, enhance your physique, and feel empowered every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Biceps
12.2%
Hamstrings
9.1%
Glutes
7.4%
Abs
7.2%
Triceps
7.1%
Chest
6.8%
Front Delts
6.8%
Lats
6.8%
Lower Back
5.6%
Calves
5.6%
Middle Delts
5.1%
Upper Back
4.1%
Abductors
1.8%
Forearms
1.4%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15-12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Hanging Knee Raise
3
12-10 reps
-
4
Leg Extension
4
12-10 reps
-
5
Walking Lunge (Dumbbell)
3
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15-12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Hanging Knee Raise
3
12-10 reps
-
4
Leg Extension
4
12-10 reps
-
5
Walking Lunge (Dumbbell)
3
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15-12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Hanging Knee Raise
3
12-10 reps
-
4
Leg Extension
4
12-10 reps
-
5
Walking Lunge (Dumbbell)
3
16 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Back Extension
3
15 reps
RPE 8.5
3
Abs Crunch (Machine)
3
12 reps
-
4
Leg Extension
4
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Leg Curl
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Back Extension
3 Sets
15 Reps
@8.5
3
Abs Crunch (Machine)
3 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Chest Fly (Machine)
4 Sets
12 Reps
-
2
Underhand Lat Pulldown
4 Sets
12 Reps
-
3
Bicep Curl (Cable)
4 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Shoulder Press (Machine)
3 Sets
12 Reps
-
Day 3
1
Leg Press
4 Sets
15-12 Reps
-
2
Hip Abductor (Machine)
3 Sets
15 Reps
-
3
Hanging Knee Raise
3 Sets
12-10 Reps
-
4
Leg Extension
4 Sets
12-10 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
16 Reps
-