Kit's strength program

by Sv L.

2 athletes joined

Program Description

Anh Luân dễ thương

Program Overview

Level
Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Aug 09, 2025 04:09
Last Edited
Aug 24, 2025 09:07

Summary

Unlock your strength potential with Kit's Strength Program, a focused 3-week journey designed for serious lifters. Training three days a week, you'll engage in compound movements like squats, deadlifts, and bench presses, targeting major muscle groups for maximum gains. Each session ramps up intensity, ensuring you're progressively challenged and motivated. Perfect for those ready to elevate their strength game in a full gym environment!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.3%

Glutes

12.8%

Triceps

11.9%

Chest

11.6%

Hamstrings

9.3%

Front Delts

9.3%

Middle Delts

5.8%

Abs

5.4%

Adductors

4.7%

Lats

3.9%

Upper Back

3.5%

Biceps

2.8%

Lower Back

2.3%

Forearms

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

65%

75%

85%

Chest Supported Row (Machine)

5 reps

RPE 10

Lat Pulldown

5 reps

RPE 10

Preacher Curl (Dumbbell)

5 reps

RPE 10

Tricep Pushdown (Cable)

5 reps

RPE 10

Day 1

Squat (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Bench Press (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Chest Supported Row (Machine)

5 reps

RPE 10

Lat Pulldown

5 reps

RPE 10

Preacher Curl (Dumbbell)

5 reps

RPE 10

Tricep Pushdown (Cable)

5 reps

RPE 10

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

65%

75%

85%

Decline Crunch

6 reps

RPE 10

Day 2

Deadlift (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Overhead Press (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Decline Crunch

5 reps

RPE 10

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

5 reps

65%

75%

85%

Lat Pulldown (Neutral Grip)

5 reps

RPE 10

Chest Supported Row (Machine)

5 reps

RPE 10

Tricep Pushdown (Cable)

5 reps

RPE 10

Preacher Curl (Dumbbell)

5 reps

RPE 10

Day 3

Bench Press (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Squat (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Lat Pulldown (Neutral Grip)

5 reps

RPE 10

Chest Supported Row (Machine)

5 reps

RPE 10

Tricep Pushdown (Cable)

5 reps

RPE 10

Preacher Curl (Dumbbell)

5 reps

RPE 10

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Lat Pulldown (Neutral Grip)

5 reps

RPE 10

Chest Supported Row (Machine)

5 reps

RPE 10

Tricep Pushdown (Cable)

5 reps

RPE 10

Preacher Curl (Dumbbell)

5 reps

RPE 10

Day 2

Deadlift (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Decline Crunch

1 Set

6 Reps

@10

Day 3

Bench Press (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Lat Pulldown (Neutral Grip)

2 Sets

5 Reps

@10

Chest Supported Row (Machine)

2 Sets

5 Reps

@10

Tricep Pushdown (Cable)

1 Set

5 Reps

@10

Preacher Curl (Dumbbell)

1 Set

5 Reps

@10

Day 1

Squat (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

6 Sets

1 Set

5 Reps

65%

75%

85%

Chest Supported Row (Machine)

1 Set

5 Reps

@10

Lat Pulldown

1 Set

5 Reps

@10

Preacher Curl (Dumbbell)

1 Set

5 Reps

@10

Tricep Pushdown (Cable)

1 Set

5 Reps

@10