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K.I.S.

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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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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
Bent Over Row (Barbell)
2
3
Overhead Press (Barbell)
2
4
Underhand Lat Pulldown
2
5
Incline Chest Press (Machine)
2
6
Chest Supported Row (Machine)
2
7
Leg Raise (Captain's Chair)
2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
Bulgarian Split Squat (Dumbbell)
2
3
Hip Thrust (Barbell)
2
4
Lying Leg Curl
2
5
Standing Calf Raise
2
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Behind-the-Neck Overhead Press
2
3
T-Bar Row
2
4
Incline Bench Press (Smith Machine)
2
5
SuperWideGrip Pull-Ups (Weighted)
2
6
Seated Overhead Press (Dumbbell)
2
7
Pullover (Dumbbell)
2
Day 9
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
Good Morning
2
3
Walking Lunge (Dumbbell)
2
4
Leg Extension
2
5
Hip Adductor (Machine)
2
Day 10
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
2
Lu Lateral Raises
3
3
Tricep Pushdown (Cable)
3
4
Face Pull
3
5
Incline Curl (Dumbbell)
3
6
Lateral Raise (Cable)
3
7
Katana Extension
3
8
Reverse Pec Deck
3
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