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Kaio-Ken training

by Nathan Stewart

Program Description

Unleash your inner warrior with the Kaio-Ken training program! Over the course of 4 weeks, you'll engage in 20 intense sessions designed to sculpt and strengthen your entire body. Each workout, lasting around 60 minutes, combines targeted exercises like Lat Pulldowns and Hack Squats, ensuring a comprehensive approach to muscle building. Perfect for novices, this program utilizes a full gym setup to maximize your gains and boost your confidence. Get ready to elevate your fitness game and achieve the results you've been striving for!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 04:19
  • Last Edited
    Jan 18, 2026 05:17
Muscle Engagement
Front
Back
MuscleSet
Abs
10.9%
Glutes
9.8%
Quadriceps
8.7%
Hamstrings
8.7%
Front Delts
8%
Triceps
8%
Upper Back
7.3%
Biceps
6.5%
Chest
5.8%
Forearms
5.1%
Lats
4.4%
Middle Delts
4.4%
Lower Back
3.3%
Adductors
2.2%
Calves
2.2%
Rear Delts
1.8%
Neck
1.5%
Cardio
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Face Pull
2
15 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Shrug (machine)
2
15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Face Pull
2
15 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Shrug (machine)
2
15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Face Pull
2
15 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Shrug (machine)
2
15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Chest Fly (Machine)
3
8-12 reps
RPE 9
3
Face Pull
2
15 reps
RPE 9
4A
Seated Row (Cable)
3
8-12 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Shrug (machine)
2
15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Jump Squat
3
20 reps
RPE 9
5
Lateral Lunge
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
3
15 reps
RPE 9
7
Plank
3
1 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Jump Squat
3
20 reps
RPE 9
5
Lateral Lunge
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
3
15 reps
RPE 9
7
Plank
3
1 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Jump Squat
3
20 reps
RPE 9
5
Lateral Lunge
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
3
15 reps
RPE 9
7
Plank
3
1 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
12-15 reps
RPE 9
5B
Wrist Curls
4
12-15 reps
RPE 9
6
Seated Dip (Machine)
2
8-12 reps
RPE 9
7
Russian Twist
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Jump Squat
3
20 reps
RPE 9
5
Lateral Lunge
3
8-12 reps
RPE 9
6
Calf Raise (Machine)
3
15 reps
RPE 9
7
Plank
3
1 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
12-15 reps
RPE 9
5B
Wrist Curls
4
12-15 reps
RPE 9
6
Seated Dip (Machine)
2
8-12 reps
RPE 9
7
Russian Twist
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
12-15 reps
RPE 9
5B
Wrist Curls
4
12-15 reps
RPE 9
6
Seated Dip (Machine)
2
8-12 reps
RPE 9
7
Russian Twist
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuban Rotation
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
12-15 reps
RPE 9
5B
Wrist Curls
4
12-15 reps
RPE 9
6
Seated Dip (Machine)
2
8-12 reps
RPE 9
7
Russian Twist
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
60 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
2
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
3
Face Pull
2 Sets
15 Reps
@9
4A
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Shrug (machine)
2 Sets
15 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
Day 2
1
Hack Squat
3 Sets
8-12 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9
3
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9
4
Jump Squat
3 Sets
20 Reps
@9
5
Lateral Lunge
3 Sets
8-12 Reps
@9
6
Calf Raise (Machine)
3 Sets
15 Reps
@9
7
Plank
3 Sets
1 mins
@8-9
Day 3
1
Cuban Rotation
3 Sets
10 Reps
@9
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5A
Preacher Curl (Machine)
3 Sets
12-15 Reps
@9
5B
Wrist Curls
4 Sets
12-15 Reps
@9
6
Seated Dip (Machine)
2 Sets
8-12 Reps
@9
7
Russian Twist
3 Sets
20 Reps
@9
Day 4
1
Conditioning Circuit
1 Set
60 mins
@10
Day 5
1
Conditioning Circuit
1 Set
60 mins
@10