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Kat Jackson's Personalized Strength Training Program

by Kat Jackson

Program Description

Welcome to your personalized 4-week strength training program designed specifically for you! With a focus on high-volume workouts, you'll engage in a balanced mix of lower and upper body exercises that target all major muscle groups, helping you build strength and improve your overall fitness. Each session is crafted to ensure you progress steadily, allowing you to confidently increase weights and challenge yourself while maintaining proper form. By committing to just two days a week, you'll not only enhance your strength but also boost your confidence in the gym, setting the foundation for a healthier, stronger you. Let's get started on your journey to strength!

Program Overview

  • Level
    Novice
  • Goal
    Gain Strength, Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 21, 2026 08:13
  • Last Edited
    Mar 22, 2026 04:44
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
11.5%
Glutes
11.2%
Front Delts
10.6%
Abs
8.3%
Triceps
8.1%
Chest
6.4%
Middle Delts
5.4%
Upper Back
5.3%
Lats
5.1%
Biceps
4.3%
Lower Back
3%
Other
3%
Adductors
2.7%
Rear Delts
1.6%
Abductors
1.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
8 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
TRX Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Overhead Press (Machine)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Overhead Press (Machine)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Overhead Press (Machine)
3
10 reps
-
4
Chest Fly (Cable)
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
10 reps
-
4
Single Leg Deadlift
3
8 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Extension
3
12 reps
-
3
Plank
3
30 secs
-
4
Russian Twist (Dumbbell)
3
15 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Lat Pulldown
3
8 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Battle Ropes
3
30 secs
-
4
Mountain Climber
3
30 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Battle Ropes
3
30 secs
-
4
Mountain Climber
3
30 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Burpee
3
10 reps
-
3
Battle Ropes
3
30 secs
-
4
Mountain Climber
3
30 secs
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Glute Bridge (Dumbbell)
4
10 reps
-
4
Romanian Deadlift (Dumbbell)
4
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walking Lunge
3
10 reps
-
3
Cat Cow Stretch
3
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walking Lunge
3
10 reps
-
3
Cat Cow Stretch
3
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
2
Walking Lunge
3
10 reps
-
3
Cat Cow Stretch
3
10 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Week 1
1 / 4 Weeks
Day 1
1
Leg Press (Machine)
4 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Overhead Press (Machine)
3 Sets
10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
TRX Row
4 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 3
1
Squat (Dumbbell)
4 Sets
6 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Single Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 5
1
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-