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Kim’s Strength Training

by Kim A.

Program Description

Get momentum & back into routine

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2024 04:52
  • Last Edited
    Jun 18, 2025 10:29

Summary

Unlock your strength potential with Kim’s Strength Training program! Over the course of 4 weeks, you’ll engage in a dynamic 4-day split designed to build muscle and enhance your overall power. Each session focuses on targeted movements, including push and pull exercises, utilizing a full gym setup to maximize your gains. Get ready to crush your fitness goals and elevate your lifting game with a structured approach that keeps you motivated every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.1%
Hamstrings
11.9%
Triceps
10%
Front Delts
9.6%
Quadriceps
8.1%
Lats
7.5%
Middle Delts
6.9%
Chest
5.8%
Upper Back
5.2%
Lower Back
4.7%
Biceps
3.9%
Abs
2.8%
Adductors
2.6%
Rear Delts
1.9%
Abductors
1.7%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
4
10 reps
RPE 8
2A
Single Leg Romanian Deadlift
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 8
4
Single-Leg Leg Curl
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
3
10 reps
RPE 7
6
Reverse Hyperextension
3
12 reps
RPE 7.5
7A
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
4
10 reps
RPE 8
2A
Single Leg Romanian Deadlift
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 8
4
Single-Leg Leg Curl
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
3
10 reps
RPE 7
6
Reverse Hyperextension
3
12 reps
RPE 7.5
7A
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
4
10 reps
RPE 8
2A
Single Leg Romanian Deadlift
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 8
4
Single-Leg Leg Curl
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
3
10 reps
RPE 7
6
Reverse Hyperextension
3
12 reps
RPE 7.5
7A
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
4
10 reps
RPE 8
2A
Single Leg Romanian Deadlift
4
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
RPE 8
4
Single-Leg Leg Curl
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
3
10 reps
RPE 7
6
Reverse Hyperextension
3
12 reps
RPE 7.5
7A
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
5 reps
RPE 10
4A
Chest Press (Machine)
4
12 reps
RPE 7.5
5A
Push Up
4
10 reps
RPE 10
6
Shoulder Press (Machine)
4
12 reps
RPE 8
7
Seated Anterior Delt Press (AD)
4
12 reps
RPE 9
8
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
9A
Dips Between Chairs
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
5 reps
RPE 10
4A
Chest Press (Machine)
4
12 reps
RPE 7.5
5A
Push Up
4
10 reps
RPE 10
6
Shoulder Press (Machine)
4
12 reps
RPE 8
7
Seated Anterior Delt Press (AD)
4
12 reps
RPE 9
8
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
9A
Dips Between Chairs
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
5 reps
RPE 10
4A
Chest Press (Machine)
4
12 reps
RPE 7.5
5A
Push Up
4
10 reps
RPE 10
6
Shoulder Press (Machine)
4
12 reps
RPE 8
7
Seated Anterior Delt Press (AD)
4
12 reps
RPE 9
8
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
9A
Dips Between Chairs
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
5 reps
RPE 10
4A
Chest Press (Machine)
4
12 reps
RPE 7.5
5A
Push Up
4
10 reps
RPE 10
6
Shoulder Press (Machine)
4
12 reps
RPE 8
7
Seated Anterior Delt Press (AD)
4
12 reps
RPE 9
8
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
9A
Dips Between Chairs
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Lat Pulldown
5
10 reps
RPE 9
3
Straight Arm Pulldown
4
10 reps
RPE 7.5
4
T-Bar Row
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6A
Hammer Curl
3
8 reps
RPE 9.5
7
Pull-Up (Assisted)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Lat Pulldown
5
10 reps
RPE 9
3
Straight Arm Pulldown
4
10 reps
RPE 7.5
4
T-Bar Row
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6A
Hammer Curl
3
8 reps
RPE 9.5
7
Pull-Up (Assisted)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Lat Pulldown
5
10 reps
RPE 9
3
Straight Arm Pulldown
4
10 reps
RPE 7.5
4
T-Bar Row
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6A
Hammer Curl
3
8 reps
RPE 9.5
7
Pull-Up (Assisted)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Lat Pulldown
5
10 reps
RPE 9
3
Straight Arm Pulldown
4
10 reps
RPE 7.5
4
T-Bar Row
3
8 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6A
Hammer Curl
3
8 reps
RPE 9.5
7
Pull-Up (Assisted)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Band)
5
20 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Power Squat Machine
3
10 reps
RPE 9.5
5A
Glute Kickback
3
15 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 8
7
Squat (Smith Machine)
3
10 reps
RPE 7.5
8
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Band)
5
20 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Power Squat Machine
3
10 reps
RPE 9.5
5A
Glute Kickback
3
15 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 8
7
Squat (Smith Machine)
3
10 reps
RPE 7.5
8
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Band)
5
20 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Power Squat Machine
3
10 reps
RPE 9.5
5A
Glute Kickback
3
15 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 8
7
Squat (Smith Machine)
3
10 reps
RPE 7.5
8
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Band)
5
20 reps
RPE 7
2
Lying Leg Curl
3
8 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Power Squat Machine
3
10 reps
RPE 9.5
5A
Glute Kickback
3
15 reps
RPE 6
6
Glute Kickback
3
10 reps
RPE 8
7
Squat (Smith Machine)
3
10 reps
RPE 7.5
8
Hip Abductor (Machine)
3
20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5
2A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@9
3A
Lateral Raise (Dumbbell)
4 Sets
5 Reps
@10
4A
Chest Press (Machine)
4 Sets
12 Reps
@7.5
5A
Push Up
4 Sets
10 Reps
@10
6
Shoulder Press (Machine)
4 Sets
12 Reps
@8
7
Seated Anterior Delt Press (AD)
4 Sets
12 Reps
@9
8
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9.5
9A
Dips Between Chairs
4 Sets
20 Reps
@9
Day 1
1A
Hip Thrust (Machine)
4 Sets
10 Reps
@8
2A
Single Leg Romanian Deadlift
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
@8
4
Single-Leg Leg Curl
3 Sets
10 Reps
@8
5
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7
6
Reverse Hyperextension
3 Sets
12 Reps
@7.5
7A
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Dumbbell Row
4 Sets
10 Reps
@9
2
Lat Pulldown
5 Sets
10 Reps
@9
3
Straight Arm Pulldown
4 Sets
10 Reps
@7.5
4
T-Bar Row
3 Sets
8 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
6A
Hammer Curl
3 Sets
8 Reps
@9.5
7
Pull-Up (Assisted)
1 Set
8 Reps
@10
Day 4
1
Hip Thrust (Band)
5 Sets
20 Reps
@7
2
Lying Leg Curl
3 Sets
8 Reps
@9.5
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
4
Power Squat Machine
3 Sets
10 Reps
@9.5
5A
Glute Kickback
3 Sets
15 Reps
@6
6
Glute Kickback
3 Sets
10 Reps
@8
7
Squat (Smith Machine)
3 Sets
10 Reps
@7.5
8
Hip Abductor (Machine)
3 Sets
20 Reps
@8