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Kierenlifting

by Kieran Dellow
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2025 02:49
  • Last Edited
    Oct 04, 2025 01:09

Summary

Unlock your strength potential with Kierenlifting, a comprehensive 6-week program designed for dedicated lifters. Comprising three focused training days each week, you'll engage in a balanced mix of push, pull, and leg workouts that target all major muscle groups. Expect to build muscle and increase strength through compound movements like bench presses and pull-ups, all while utilizing a full gym setup. Get ready to elevate your fitness game and achieve your goals with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Hamstrings
9.5%
Lats
9.3%
Triceps
8.5%
Front Delts
8.3%
Middle Delts
7.5%
Glutes
7.3%
Quadriceps
7%
Chest
6.3%
Biceps
6.3%
Forearms
5%
Calves
3.8%
Lower Back
3%
Abs
3%
Rear Delts
2.8%
Adductors
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
2
10 reps
-
4
Face Pull
2
12 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
2
10 reps
-
4
Face Pull
2
12 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
2
10 reps
-
4
Face Pull
2
12 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
2
10 reps
-
4
Face Pull
2
12 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
2
10 reps
-
4
Face Pull
2
12 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
2
10 reps
-
4
Face Pull
2
12 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Standing Calf Raise
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Standing Calf Raise
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Standing Calf Raise
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Standing Calf Raise
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Standing Calf Raise
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Standing Calf Raise
3
3 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
10 Reps
-
Day 1
1
Wide Grip Pull-Up
3 Sets
6 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
10 Reps
-
4
Face Pull
2 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
6
Wrist Curls
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
4
Leg Curl
2 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
3 Reps
-