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KUA 2.0

by JR
1 athletes joined

Program Description

Get stronger and moar bigger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2024 02:07
  • Last Edited
    Jun 18, 2025 10:30

Summary

KUA 2.0 is a dynamic 12-week program designed to elevate your strength and conditioning through a focused 4-day weekly routine. This comprehensive plan emphasizes compound movements like squats, deadlifts, and power cleans, ensuring you build muscle while enhancing your overall athleticism. With a mix of barbell and machine exercises, you'll target all major muscle groups, maximizing your gains and pushing your limits. Get ready to transform your physique and performance with every session!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Power Clean
8
2 reps
RPE 7
3
Leg Press
5
6-8 reps
-
4
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7
3A
Chest Fly (Machine)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Skull Crusher
3
10-15 reps
-
6
Alternating Dumbbell Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
8-12 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
8-12 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
8-12 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
6-9 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
6-9 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
6-9 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
4-6 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
4-6 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
4-6 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1-2 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1-2 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1-2 reps
2-4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
6-10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Lat Pulldown
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
8-12 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6-9 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
4-6 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2-4 reps
4-6 reps
RPE 9
RPE 7
2
Bench Press (Paused)
3
6-10 reps
RPE 7
3
Seated Dip (Machine)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
Day 5
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
4 Sets
8-12 Reps
4-6 Reps
@9
@7
2
Power Clean
8 Sets
2 Reps
@7
3
Leg Press
5 Sets
6-8 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
6 Sets
8-12 Reps
2-4 Reps
@7
@7
2
Safety Bar Squat
3 Sets
6-10 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
4
Lat Pulldown
3 Sets
10-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
8-12 Reps
4-6 Reps
@9
@7
2
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@7
3A
Chest Fly (Machine)
3 Sets
10-15 Reps
-
4A
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
5
Skull Crusher
3 Sets
10-15 Reps
-
6
Alternating Dumbbell Curl
3 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
4 Sets
8-12 Reps
4-6 Reps
@9
@7
2
Bench Press (Paused)
3 Sets
6-10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10-15 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Hammer Curl
3 Sets
10-15 Reps
-