Program Description
**KeroLifts: 12-Week Strength Program** Unlock your strength potential with KeroLifts, a comprehensive 12-week program designed for serious lifters. With 48 training sessions, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups, including Bench Press, Squats, Deadlifts, and more. Each workout is meticulously structured to progressively increase intensity, ensuring continuous gains in strength and muscle mass. Get ready to push your limits and transform your physique!
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 02, 2026 02:04
- Last EditedJan 02, 2026 04:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
15.2%
Middle Delts
9%
Quadriceps
7.9%
Glutes
7.9%
Hamstrings
7.9%
Biceps
7.5%
Chest
7.5%
Abs
6.1%
Upper Back
4.2%
Forearms
3.4%
Lats
3.1%
Lower Back
2.1%
Rear Delts
1.8%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Squat (Barbell)
3
8 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Squat (Barbell)
3
10 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
65%
2
Squat (Barbell)
5
8 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
65%
2
Squat (Barbell)
5
10 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
6 reps
65%
2
Squat (Barbell)
8
8 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
10 reps
65%
2
Squat (Barbell)
8
10 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
65%
2
Squat (Barbell)
5
6 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
65%
2
Squat (Barbell)
5
8 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Squat (Barbell)
3
6 reps
75%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Squat (Barbell)
3
8 reps
75%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
85%
2
Squat (Barbell)
1
6 reps
85%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
85%
2
Squat (Barbell)
1
10 reps
85%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
6 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
10 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
65%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
75%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
85%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10 reps
85%
2
Barbell Row
3
12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Cable)
4
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
12 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
5
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
4
12 reps
RPE 6
5
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
3
12 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
5
8 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
5
12 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
65%
2
Overhead Press (Barbell)
8
8 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
65%
2
Overhead Press (Barbell)
8
12 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
65%
2
Overhead Press (Barbell)
5
8 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Overhead Press (Barbell)
5
12 reps
65%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
75%
2
Overhead Press (Barbell)
3
8 reps
75%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
75%
2
Overhead Press (Barbell)
3
12 reps
75%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Overhead Press (Barbell)
1
8 reps
85%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
85%
2
Overhead Press (Barbell)
1
12 reps
85%
3
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 6
4
Lateral Raise (Cable)
3
12 reps
RPE 6
5
Front Raise
3
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
65%
2
Squat (Barbell)3 Sets
8 Reps
65%
3
Dip (Weighted)3 Sets
12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)3 Sets
12 Reps
@6
Day 2
1
Overhead Press (Barbell)3 Sets
6 Reps
65%
2
Barbell Row3 Sets
12 Reps
@6
3
Single Arm Row (Dumbbell)3 Sets
12 Reps
@6
4
Lateral Raise (Cable)4 Sets
12 Reps
@6
5
Bicep Curl (EZ Bar)4 Sets
12 Reps
@6
Day 3
1
Bench Press (Barbell)3 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@6
3
Bicep Curl (EZ Bar)5 Sets
12 Reps
@6
4
Overhead Tricep Extension (Cable)4 Sets
12 Reps
@6
5
Preacher Curl (Dumbbell)4 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)3 Sets
6 Reps
65%
2
Overhead Press (Barbell)3 Sets
8 Reps
65%
3
Romanian Deadlift (Dumbbell)5 Sets
12 Reps
@6
4
Lateral Raise (Cable)3 Sets
12 Reps
@6
5
Front Raise3 Sets
12 Reps
@6