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Kylie’s Program

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2 athletes joined

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
    Sep 17, 2025 10:50
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
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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
-