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KMX WORKOUT

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Program Description

**KMX WORKOUT** is a comprehensive 5-week program designed to elevate your strength and sculpt your physique through a structured regimen of 25 workouts. Each session, lasting around 90 minutes, combines a variety of exercises targeting key muscle groups, including push, pull, and leg days, ensuring a balanced approach to fitness. With a focus on bodybuilding and muscle sculpting, this novice-friendly program requires access to a full gym and will guide you through each movement with confidence. Get ready to transform your fitness journey and achieve your goals!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 22, 2025 02:22
  • Last Edited
    Nov 22, 2025 02:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Triceps
11.6%
Quadriceps
10%
Chest
9.2%
Front Delts
8.4%
Hamstrings
7.6%
Lats
7.2%
Biceps
7.2%
Middle Delts
6.8%
Rear Delts
6%
Glutes
4.8%
Calves
4%
Abductors
2.8%
Lower Back
0.8%
Forearms
0.4%
Abs
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
8
Dip (Assisted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
8
Dip (Assisted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
8
Dip (Assisted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
8
Dip (Assisted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Chest Fly (Cable)
1
-
4
Lateral Raise (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
7
V-Handle Tricep Pushdown (Cable)
1
-
8
Dip (Assisted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Face Pull
1
-
4
Single Arm Rear Delt Fly (Cable)
1
-
5
21s (EZ Bar)
1
-
6
Incline Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Face Pull
1
-
4
Single Arm Rear Delt Fly (Cable)
1
-
5
21s (EZ Bar)
1
-
6
Incline Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Face Pull
1
-
4
Single Arm Rear Delt Fly (Cable)
1
-
5
21s (EZ Bar)
1
-
6
Incline Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Face Pull
1
-
4
Single Arm Rear Delt Fly (Cable)
1
-
5
21s (EZ Bar)
1
-
6
Incline Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Face Pull
1
-
4
Single Arm Rear Delt Fly (Cable)
1
-
5
21s (EZ Bar)
1
-
6
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Calf Raise (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Leg Curl
1
-
5
Calf Raise (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Pull-Up (Assisted)
1
-
4
Dumbbell Row
1
-
5
Face Pull
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Pull-Up (Assisted)
1
-
4
Dumbbell Row
1
-
5
Face Pull
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Pull-Up (Assisted)
1
-
4
Dumbbell Row
1
-
5
Face Pull
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Pull-Up (Assisted)
1
-
4
Dumbbell Row
1
-
5
Face Pull
1
-
6
Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Pull-Up (Assisted)
1
-
4
Dumbbell Row
1
-
5
Face Pull
1
-
6
Tricep Extension (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Hip Abductor (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Hip Abductor (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Hip Abductor (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Hip Abductor (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Hip Abductor (Machine)
1
-
4
Seated Hamstring Curl
1
-
5
Calf Raise (Machine)
1
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Seated Shoulder Press (Dumbbell)
1 Set
-
3
Chest Fly (Cable)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Overhead Tricep Extension (Cable)
1 Set
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
-
8
Dip (Assisted)
1 Set
-
Day 2
1
Lat Pulldown
1 Set
-
2
Seated Row (Cable)
1 Set
-
3
Face Pull
1 Set
-
4
Single Arm Rear Delt Fly (Cable)
1 Set
-
5
21s (EZ Bar)
1 Set
-
6
Incline Curl (Dumbbell)
1 Set
-
Day 3
1
Hack Squat
1 Set
-
2
Leg Press
1 Set
-
3
Leg Extension
1 Set
-
4
Leg Curl
1 Set
-
5
Calf Raise (Machine)
1 Set
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Chest Fly (Cable)
1 Set
-
3
Pull-Up (Assisted)
1 Set
-
4
Dumbbell Row
1 Set
-
5
Face Pull
1 Set
-
6
Tricep Extension (Cable)
1 Set
-
Day 5
1
Leg Press
1 Set
-
2
Leg Extension
1 Set
-
3
Hip Abductor (Machine)
1 Set
-
4
Seated Hamstring Curl
1 Set
-
5
Calf Raise (Machine)
1 Set
-