Krish Punishment
Transform your physique in 16 weeks with targeted sculpting workouts that push your limits and redefine your strength. Let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 15 reps |
| 2 | Leg Press | 4 | 15 reps |
| 3 | Deadlift (Smith Machine) | 4 | 15 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Leg Curl | 3 | 15 reps |
| 6 | Calf Raise (Machine) | 4 | 15 reps |
| 7 | Hip Adductor (Machine) | 3 | 20 reps |
| 8 | Treadmill | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps |
| 3 | Hip Abductor (Machine) | 3 | 20 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Leg Curl | 3 | 15 reps |
| 6 | Hanging Leg Raise | 4 | 10 reps |
| 7 | Plank | 3 | 1 min |
| 8 | Decline Crunch | 3 | 10 reps |
| 9 | Abs Crunch (Machine) | 3 | 10 reps |
| 10 | Treadmill | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 2 | Lat Pulldown (Close Grip) | 4 | 10 reps |
| 3 | Seated Row (Cable) | 3 | 10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| 5 | Lateral Raise (Cable) | 3 | 12 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 8 | Incline Curl (Dumbbell) | 4 | 10 reps |
| 9 | Treadmill | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 4 | 10 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 3 | Chest Press (Machine) | 3 | 12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 6 | Front Raise | 3 | 12 reps |
| 7 | Triceps Pressdown (Cable) | 3 | 15 reps |
| 8 | Overhead Tricep Extension (Dumbbell) | 3 | 15 reps |
| 9 | Treadmill | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 4 | 15 reps |
| 2 | Lat Pulldown | 4 | 10 reps |
| 3 | Seated Row (Cable) | 4 | 10 reps |
| 4 | Single Arm Row (Cable) | 3 | 12 reps |
| 5 | Face Pull | 4 | 15 reps |
| 6 | Rear Delt Fly (Cable) | 3 | 15 reps |
| 7 | Bicep Curl (EZ Bar) | 4 | 10 reps |
| 8 | Hammer Curl (Dumbbell) | 4 | 10 reps |
| 9 | Treadmill | 1 | 30 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Krish Punishment is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Krish Punishment is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Krish Punishment is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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