Keith program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps | @6 |
| 2 | 11 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 2 | Front Raise | 1 | 8 reps | @6 |
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 3 | Rear Delt Fly (Dumbbell) | 1 | 8 reps | @6 |
| 2 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 8 reps | @6 |
| 2 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 5 | Leg Curl | 1 | 8 reps | @6 |
| 2 | 20 reps | @9.5 | ||
| 1 | 20 reps | @10 | ||
| 6 | Goblet Squat | 1 | 8 reps | @6 |
| 2 | 20 reps | @9.5 | ||
| 1 | 20 reps | @10 | ||
| 7 | Wall Sit | 3 | 1 rep | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 1 | 5 reps | @6 |
| 1 | 15 reps | @9 | ||
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 2 | Seated Dip (Machine) | 1 | 5 reps | @6 |
| 2 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 3 | Bicep Curl (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 4 | Hammer Curl | 1 | 8 reps | @6 |
| 1 | 11 reps | @9.5 | ||
| 1 | 11 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 12 reps | @9.5 |
| 1 | 12 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 6 | Spider Curl | 1 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 7 | Wrist Curls | 2 | 20 reps | @9.5 |
| 1 | 20 reps | @10 | ||
| 8 | Reverse Wrist Curl (Dumbbell) | 2 | 20 reps | @9.5 |
| 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 1 | 8 reps | @6 |
| 2 | 11 reps | @9.5 | ||
| 1 | 11 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 2 | Bench Press (Dumbbell) | 1 | 8 reps | @6 |
| 2 | 10 reps | @9.5 | ||
| 1 | 10 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 3 | Pec Deck (Machine) | 1 | 8 reps | @6 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 1 | 6 reps | @10 | ||
| 4 | High Row | 1 | 8 reps | @6 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 5 | Lat Pulldown (Neutral Grip) | 1 | 8 reps | @6 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 6 | Wide Grip Lat Pulldown | 1 | 8 reps | @6 |
| 2 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 1 | 8 reps | @10 |
Common questions
Yes, Keith program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Keith program is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Keith program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
