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Ken's program 2.0

by Kenzi Isa
1 athletes joined

Program Description

For hypertrophy & strenght enthusiasts

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 10, 2025 02:56
  • Last Edited
    Jun 18, 2025 09:24

Summary

Ken's Program 2.0 is a dynamic 4-week training regimen designed for those looking to build strength and muscle effectively. Comprising four workouts each week, this program focuses on a variety of compound and isolation exercises, utilizing machines, cables, and free weights to target major muscle groups. With a mix of back, shoulder, and arm workouts, you'll enhance your upper body strength while honing your lifting technique. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you engaged and motivated!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.6%
Chest
14.4%
Triceps
13.8%
Front Delts
11.2%
Lats
8.6%
Biceps
7.8%
Quadriceps
7.1%
Middle Delts
6.6%
Hamstrings
5.3%
Rear Delts
3.1%
Glutes
2.4%
Forearms
0.9%
Abs
0.7%
Lower Back
0.6%
Abductors
0.4%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
1
3
6 reps
-
-
3
Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Squat (Barbell)
4
-
7
Hack Squat
4
-
8
Leg Extension
4
-
9
Leg Curl
4
-
10
Bicep Curl (Barbell)
1
2
20 reps
-
-
11
Tricep Pushdown (Cable)
1
2
20 reps
-
-
12
Shrug (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
1
3
6 reps
-
-
3
Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Deadlift (Barbell)
4
-
7
Leg Press
4
-
8
Leg Extension
4
-
9
Leg Curl
4
-
10
Bicep Curl (Barbell)
1
2
20 reps
-
-
11
Tricep Pushdown (Cable)
1
2
20 reps
-
-
12
Shrug (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
1
3
6 reps
-
-
3
Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Squat (Barbell)
4
-
7
Hack Squat
4
-
8
Leg Extension
4
-
9
Leg Curl
4
-
10
Bicep Curl (Barbell)
1
2
20 reps
-
-
11
Tricep Pushdown (Cable)
1
2
20 reps
-
-
12
Shrug (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
1
3
6 reps
-
-
3
Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Deadlift (Barbell)
4
-
7
Leg Press
4
-
8
Leg Extension
4
-
9
Leg Curl
4
-
10
Bicep Curl (Barbell)
1
2
20 reps
-
-
11
Tricep Pushdown (Cable)
1
2
20 reps
-
-
12
Shrug (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
High Row
4
-
3
T-Bar Row
4
-
4
Seated Row (Cable)
4
-
5
Arnold Press
4
-
6
Lateral Raise (Machine)
4
-
7
Reverse Pec Deck
3
-
8
Bicep Curl (Barbell)
1
2
20 reps
-
-
9
Tricep Pushdown (Cable)
1
2
20 reps
-
-
10
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
High Row
4
-
3
T-Bar Row
4
-
4
Seated Row (Cable)
4
-
5
Arnold Press
4
-
6
Lateral Raise (Machine)
4
-
7
Reverse Pec Deck
3
-
8
Bicep Curl (Barbell)
1
2
20 reps
-
-
9
Tricep Pushdown (Cable)
1
2
20 reps
-
-
10
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
High Row
4
-
3
T-Bar Row
4
-
4
Seated Row (Cable)
4
-
5
Arnold Press
4
-
6
Lateral Raise (Machine)
4
-
7
Reverse Pec Deck
3
-
8
Bicep Curl (Barbell)
1
2
20 reps
-
-
9
Tricep Pushdown (Cable)
1
2
20 reps
-
-
10
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
High Row
4
-
3
T-Bar Row
4
-
4
Seated Row (Cable)
4
-
5
Arnold Press
4
-
6
Lateral Raise (Machine)
4
-
7
Reverse Pec Deck
3
-
8
Bicep Curl (Barbell)
1
2
20 reps
-
-
9
Tricep Pushdown (Cable)
1
2
20 reps
-
-
10
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Leg Press
4
-
7
Leg Curl
4
-
8
Leg Extension
4
-
9
Bicep Curl (Barbell)
1
2
20 reps
-
-
10
Tricep Pushdown (Cable)
1
2
20 reps
-
-
11
Shrug (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Leg Press
4
-
7
Leg Curl
4
-
8
Leg Extension
4
-
9
Bicep Curl (Barbell)
1
2
20 reps
-
-
10
Tricep Pushdown (Cable)
1
2
20 reps
-
-
11
Shrug (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Leg Press
4
-
7
Leg Curl
4
-
8
Leg Extension
4
-
9
Bicep Curl (Barbell)
1
2
20 reps
-
-
10
Tricep Pushdown (Cable)
1
2
20 reps
-
-
11
Shrug (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
-
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
4
-
4
Chest Press (Machine)
4
-
5
Chest Fly (Machine)
1
3
12 reps
-
-
6
Leg Press
4
-
7
Leg Curl
4
-
8
Leg Extension
4
-
9
Bicep Curl (Barbell)
1
2
20 reps
-
-
10
Tricep Pushdown (Cable)
1
2
20 reps
-
-
11
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Arnold Press
4
-
3
Lateral Raise (Machine)
4
-
4
Reverse Pec Deck
4
-
5
Lat Pulldown
4
-
6
T-Bar Row
4
-
7
Seated Row (Cable)
4
-
8
Bicep Curl (Barbell)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Arnold Press
4
-
3
Lateral Raise (Machine)
4
-
4
Reverse Pec Deck
4
-
5
Lat Pulldown
4
-
6
T-Bar Row
4
-
7
Seated Row (Cable)
4
-
8
Bicep Curl (Barbell)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Arnold Press
4
-
3
Lateral Raise (Machine)
4
-
4
Reverse Pec Deck
4
-
5
Lat Pulldown
4
-
6
T-Bar Row
4
-
7
Seated Row (Cable)
4
-
8
Bicep Curl (Barbell)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Arnold Press
4
-
3
Lateral Raise (Machine)
4
-
4
Reverse Pec Deck
4
-
5
Lat Pulldown
4
-
6
T-Bar Row
4
-
7
Seated Row (Cable)
4
-
8
Bicep Curl (Barbell)
3
-
9
Tricep Pushdown (Cable)
3
-
10
Shrug (Dumbbell)
3
-
Week 1
1 / 4 Weeks
Day 2
1
Lat Pulldown
4 Sets
-
2
High Row
4 Sets
-
3
T-Bar Row
4 Sets
-
4
Seated Row (Cable)
4 Sets
-
5
Arnold Press
4 Sets
-
6
Lateral Raise (Machine)
4 Sets
-
7
Reverse Pec Deck
3 Sets
-
8
Bicep Curl (Barbell)
1 Set
2 Sets
20 Reps
-
-
9
Tricep Pushdown (Cable)
1 Set
2 Sets
20 Reps
-
-
10
Shrug (Dumbbell)
3 Sets
-
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Barbell)
1 Set
3 Sets
6 Reps
-
-
3
Bench Press (Dumbbell)
4 Sets
-
4
Chest Press (Machine)
4 Sets
-
5
Chest Fly (Machine)
1 Set
3 Sets
12 Reps
-
-
6
Squat (Barbell)
4 Sets
-
7
Hack Squat
4 Sets
-
8
Leg Extension
4 Sets
-
9
Leg Curl
4 Sets
-
10
Bicep Curl (Barbell)
1 Set
2 Sets
20 Reps
-
-
11
Tricep Pushdown (Cable)
1 Set
2 Sets
20 Reps
-
-
12
Shrug (Dumbbell)
4 Sets
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
3 Sets
6 Reps
-
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Chest Press (Machine)
4 Sets
-
5
Chest Fly (Machine)
1 Set
3 Sets
12 Reps
-
-
6
Leg Press
4 Sets
-
7
Leg Curl
4 Sets
-
8
Leg Extension
4 Sets
-
9
Bicep Curl (Barbell)
1 Set
2 Sets
20 Reps
-
-
10
Tricep Pushdown (Cable)
1 Set
2 Sets
20 Reps
-
-
11
Shrug (Dumbbell)
4 Sets
-
Day 4
1
Overhead Press (Barbell)
4 Sets
-
2
Arnold Press
4 Sets
-
3
Lateral Raise (Machine)
4 Sets
-
4
Reverse Pec Deck
4 Sets
-
5
Lat Pulldown
4 Sets
-
6
T-Bar Row
4 Sets
-
7
Seated Row (Cable)
4 Sets
-
8
Bicep Curl (Barbell)
3 Sets
-
9
Tricep Pushdown (Cable)
3 Sets
-
10
Shrug (Dumbbell)
3 Sets
-