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K.I.S.
by
1 athletes joined
Program Description
become natty and aesthetic
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 04, 2024 08:56
Last Edited
May 09, 2024 03:11
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 6
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 7
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 8
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 9
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 10
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
2
Bent Over Row (Barbell)
2 Sets
3
Overhead Press (Barbell)
2 Sets
4
Underhand Lat Pulldown
2 Sets
5
Incline Chest Press (Machine)
2 Sets
6
Chest Supported Row (Machine)
2 Sets
7
Leg Raise (Captain's Chair)
2 Sets
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
2
Bulgarian Split Squat (Dumbbell)
2 Sets
3
Hip Thrust (Barbell)
2 Sets
4
Lying Leg Curl
2 Sets
5
Standing Calf Raise
2 Sets
Day 3
1
Pull-Up (Weighted)
2 Sets
2
Behind-the-Neck Overhead Press
2 Sets
3
T-Bar Row
2 Sets
4
Incline Bench Press (Smith Machine)
2 Sets
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
6
Seated Overhead Press (Dumbbell)
2 Sets
7
Pullover (Dumbbell)
2 Sets
Day 4
1
Squat (Barbell)
2 Sets
2
Good Morning
2 Sets
3
Walking Lunge (Dumbbell)
2 Sets
4
Leg Extension
2 Sets
5
Hip Adductor (Machine)
2 Sets
Day 5
1
Hammer Curl
3 Sets
2
Lu Lateral Raises
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Face Pull
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
7
Katana Extension
3 Sets
8
Reverse Pec Deck
3 Sets