K.I.S. | Workout Programs | Boostcamp App |

K.I.S.

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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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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