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KK 4x Full Body Hypertrophy

by Kat

Program Description

**KK 4x Full Body Hypertrophy** is a comprehensive 12-week training program designed to maximize muscle growth and strength across all major muscle groups. With 48 training sessions scheduled over the course of the program, you'll engage in a variety of compound and isolation exercises, including barbell squats, dumbbell presses, and cable rows, ensuring a balanced approach to hypertrophy. Each workout is structured to challenge your limits while promoting recovery, making it ideal for both seasoned lifters and those looking to step up their game. Get ready to transform your physique and build lasting strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2025 03:00
  • Last Edited
    Oct 24, 2025 10:15

Summary

Unlock your full potential with the KK 4x Full Body Hypertrophy program! Over 12 weeks, you’ll engage in a balanced routine designed for four days a week, targeting all major muscle groups to maximize muscle growth and strength. This comprehensive plan incorporates a variety of exercises, including barbell squats, dumbbell shoulder presses, and cable glute kickbacks, ensuring a well-rounded approach to hypertrophy. Get ready to push your limits and transform your physique with structured workouts that fit seamlessly into your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18%
Hamstrings
12.7%
Quadriceps
11.4%
Upper Back
7.3%
Middle Delts
6.8%
Lats
5.9%
Front Delts
5.9%
Abs
5%
Triceps
5%
Lower Back
4.5%
Abductors
3.6%
Biceps
2.7%
Adductors
2.3%
Stretching
2.3%
Calves
2.3%
Chest
2.3%
Rear Delts
2%
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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
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)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Extension (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Chest Fly (Dumbbell)
3
8 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Hamstring Curl
3 Sets
10 Reps
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
6
Clamshells (Band)
3 Sets
12 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Barbell)
3 Sets
12 Reps
-
5
Glute Kickback (Cable)
3 Sets
10 Reps
-
6
Lateral Banded Walk
2 Sets
20 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
-
6
Cable Crunch
3 Sets
10 Reps
-
Day 4
1
Goblet Squat
3 Sets
12 Reps
-
2
Reverse Lunge (Barbell)
3 Sets
8 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Good Morning
3 Sets
8 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
6
Glute Bridge (Band)
2 Sets
25 Reps
-