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BoostcampPNG

Kaioken

by Shahrukh S.
7 athletes joined

Program Description

Add 2.5kgs to upper and 5kgs to lower body main lifts every 4th week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 13, 2023 04:47
  • Last Edited
    Apr 19, 2025 02:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Upper Back
11.9%
Chest
10%
Front Delts
9.3%
Biceps
7.9%
Quadriceps
7.9%
Lats
7.9%
Hamstrings
7.4%
Glutes
6.8%
Middle Delts
6.6%
Calves
2.8%
Rear Delts
2.8%
Lower Back
1.7%
Adductors
1.1%
Abs
1.1%
Forearms
1.1%
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
12-14 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Barbell Row
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
12-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Dip (Weighted)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-14 reps
-
4
Face Pull
3
12-14 reps
-
5
Bicep Curl (Dumbbell)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
-
-
2
Single Leg Press
3
10-12 reps
-
3
Hamstring Curl
3
12-14 reps
-
4
Standing Calf Raise
3
14-16 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Pull-Up (Weighted)
3 Sets
AMRAP
-
3
Barbell Row
3 Sets
10-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
12-14 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Single Leg Press
3 Sets
10-12 Reps
-
3
Hamstring Curl
3 Sets
12-14 Reps
-
4
Standing Calf Raise
3 Sets
14-16 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-14 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12-14 Reps
-
Day 3
1
Military Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
-
4
Face Pull
3 Sets
12-14 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-