Kimslo Upper Lower

by

1 athletes joined

Program Description

this is my workout that you can use aswell

Program Overview

Level
Novice
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Nov 07, 2025 10:16
Last Edited
Jan 15, 2026 12:31

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.7%

Front Delts

9.2%

Hamstrings

8.3%

Biceps

7.6%

Chest

7.3%

Upper Back

7.3%

Glutes

6.7%

Quadriceps

6.3%

Middle Delts

6.3%

Lats

6.3%

Abs

5.1%

Rear Delts

3.8%

Lower Back

3.2%

Calves

3.2%

Adductors

3.2%

Abductors

3.2%

Forearms

1.3%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Shoulder Press (Machine)

2

5 reps

RPE 10

2

Incline Bench Press (Smith Machine)

2

5 reps

RPE 10

3

Pec Deck (Machine)

2

5 reps

RPE 10

4

Reverse Pec Deck

2

5 reps

RPE 10

5

Preacher Curl (Dumbbell)

2

5 reps

RPE 10

6

JM Press (Smith Machine)

2

5 reps

RPE 10

7

Barbell Row

2

5 reps

RPE 10

8

Wide Grip Lat Pulldown

2

5 reps

RPE 10

9

Lateral Raise (Cable)

2

5 reps

RPE 10

10

Tricep Extension (Cable)

2

5 reps

RPE 10

11

Hammer Curl (Cable)

2

5 reps

RPE 10

Day 2

1

Hack Squat

2

5 reps

RPE 10

2

Stiff Leg Deadlift

2

5 reps

RPE 10

3

Seated Hamstring Curl

2

5 reps

RPE 10

4

Leg Extension

2

5 reps

RPE 10

5

Calf Raise (Leg Press)

2

5 reps

RPE 10

6

Hip Adductor (Machine)

2

5 reps

RPE 10

7

Hip Abductor (Machine)

2

5 reps

RPE 10

8

Cable Crunch

2

5 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

2

5 reps

RPE 10

2

Incline Bench Press (Smith Machine)

2

5 reps

RPE 10

3

Pec Deck (Machine)

2

5 reps

RPE 10

4

Reverse Pec Deck

2

5 reps

RPE 10

5

Preacher Curl (Dumbbell)

2

5 reps

RPE 10

6

JM Press

2

5 reps

RPE 10

7

Barbell Row

2

5 reps

RPE 10

8

Wide Grip Lat Pulldown

2

5 reps

RPE 10

9

Lateral Raise (Cable)

2

5 reps

RPE 10

10

Tricep Extension (Cable)

2

5 reps

RPE 10

11

Hammer Curl (Cable)

2

5 reps

RPE 10

Day 4

1

Hack Squat

2

5 reps

RPE 10

2

Stiff Leg Deadlift

2

5 reps

RPE 10

3

Seated Hamstring Curl

2

5 reps

RPE 10

4

Leg Extension

2

5 reps

RPE 10

5

Calf Raise (Leg Press)

2

5 reps

RPE 10

6

Hip Adductor (Machine)

2

5 reps

RPE 10

7

Hip Abductor (Machine)

2

5 reps

RPE 10

8

Cable Crunch

2

5 reps

RPE 10

Day 2

1

Hack Squat

2 Sets

5 Reps

@10

2

Stiff Leg Deadlift

2 Sets

5 Reps

@10

3

Seated Hamstring Curl

2 Sets

5 Reps

@10

4

Leg Extension

2 Sets

5 Reps

@10

5

Calf Raise (Leg Press)

2 Sets

5 Reps

@10

6

Hip Adductor (Machine)

2 Sets

5 Reps

@10

7

Hip Abductor (Machine)

2 Sets

5 Reps

@10

8

Cable Crunch

2 Sets

5 Reps

@10

Day 4

1

Hack Squat

2 Sets

5 Reps

@10

2

Stiff Leg Deadlift

2 Sets

5 Reps

@10

3

Seated Hamstring Curl

2 Sets

5 Reps

@10

4

Leg Extension

2 Sets

5 Reps

@10

5

Calf Raise (Leg Press)

2 Sets

5 Reps

@10

6

Hip Adductor (Machine)

2 Sets

5 Reps

@10

7

Hip Abductor (Machine)

2 Sets

5 Reps

@10

8

Cable Crunch

2 Sets

5 Reps

@10

Day 1

1

Shoulder Press (Machine)

2 Sets

5 Reps

@10

2

Incline Bench Press (Smith Machine)

2 Sets

5 Reps

@10

3

Pec Deck (Machine)

2 Sets

5 Reps

@10

4

Reverse Pec Deck

2 Sets

5 Reps

@10

5

Preacher Curl (Dumbbell)

2 Sets

5 Reps

@10

6

JM Press (Smith Machine)

2 Sets

5 Reps

@10

7

Barbell Row

2 Sets

5 Reps

@10

8

Wide Grip Lat Pulldown

2 Sets

5 Reps

@10

9

Lateral Raise (Cable)

2 Sets

5 Reps

@10

10

Tricep Extension (Cable)

2 Sets

5 Reps

@10

11

Hammer Curl (Cable)

2 Sets

5 Reps

@10

Day 3

1

Shoulder Press (Machine)

2 Sets

5 Reps

@10

2

Incline Bench Press (Smith Machine)

2 Sets

5 Reps

@10

3

Pec Deck (Machine)

2 Sets

5 Reps

@10

4

Reverse Pec Deck

2 Sets

5 Reps

@10

5

Preacher Curl (Dumbbell)

2 Sets

5 Reps

@10

6

JM Press

2 Sets

5 Reps

@10

7

Barbell Row

2 Sets

5 Reps

@10

8

Wide Grip Lat Pulldown

2 Sets

5 Reps

@10

9

Lateral Raise (Cable)

2 Sets

5 Reps

@10

10

Tricep Extension (Cable)

2 Sets

5 Reps

@10

11

Hammer Curl (Cable)

2 Sets

5 Reps

@10