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Kaja 2.0

by Michal Kopp
3 athletes joined

Program Description

Have more power

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2024 04:30
  • Last Edited
    Jun 18, 2025 11:48

Summary

Kaja 2.0 is a dynamic 4-week workout program designed to sculpt and strengthen your entire lower body while enhancing your push strength. With 4 training days each week, you'll tackle a variety of exercises including Smith Machine squats, Romanian deadlifts, and leg presses, ensuring comprehensive muscle engagement. This program is perfect for those looking to elevate their fitness game in a full gym setting. Get ready to push your limits and achieve remarkable results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Hamstrings
12.8%
Glutes
10.4%
Upper Back
10.4%
Lats
8.1%
Triceps
7.6%
Front Delts
6.2%
Lower Back
5.9%
Biceps
5.2%
Chest
4.7%
Middle Delts
4.7%
Adductors
3.5%
Abs
2.8%
Rear Delts
2.4%
Abductors
0.5%
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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
Split Squat (Smith Machine)
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hyperextension
2
15 reps
-
6
Bayesian Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hyperextension
2
15 reps
-
6
Bayesian Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hyperextension
2
15 reps
-
6
Bayesian Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hyperextension
2
15 reps
-
6
Bayesian Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Squat (Smith Machine)
3
12 reps
-
3
Sissy Squat
3
15 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Squat (Smith Machine)
3
12 reps
-
3
Sissy Squat
3
15 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Squat (Smith Machine)
3
12 reps
-
3
Sissy Squat
3
15 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Squat (Smith Machine)
3
12 reps
-
3
Sissy Squat
3
15 reps
-
4
Hyperextension
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Lying Tricep Extension (Barbell)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Split Squat (Smith Machine)
3 Sets
12 Reps
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
Day 3
1
Leg Press
3 Sets
10 Reps
-
2
Squat (Smith Machine)
3 Sets
12 Reps
-
3
Sissy Squat
3 Sets
15 Reps
-
4
Hyperextension
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
2 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Lat Prayer
3 Sets
12 Reps
-
5
Hyperextension
2 Sets
15 Reps
-
6
Bayesian Curl
3 Sets
15 Reps
-