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King

by Kierce A.

Program Description

Muscle build

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 23, 2024 01:25
  • Last Edited
    Jun 18, 2025 11:13

Summary

Unleash your inner champion with the "King" program, a focused two-week journey designed to elevate your strength and endurance. Committing just one day a week, you'll engage in a series of dynamic bodyweight exercises that target your core, legs, and full body, including V-Ups, Planks, and Burpees. Each session is crafted to challenge your limits while fitting seamlessly into your busy schedule. Get ready to build a solid foundation and reign supreme in your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Abs
32.6%
Quadriceps
14.8%
Other
11.1%
Glutes
9.6%
Cardio
7.4%
Hamstrings
5.9%
Chest
3.7%
Upper Back
3.7%
Triceps
3%
Lats
3%
Front Delts
2.2%
Biceps
1.5%
Adductors
1.5%
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START THE PROGRAM
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Up
1
2 reps
RPE 6.5
2
Plank
1
2 mins
RPE 6.5
3
Sit Up
1
2 reps
RPE 6.5
4
Burpee
1
2 reps
RPE 6.5
5
Push Up
1
2 reps
RPE 6.5
6
TRX Row
1
2 reps
RPE 6.5
7
Ab Wheel
1
2 reps
RPE 6.5
8
Pistol Squat
2
2 reps
RPE 6.5
9
Jumping Jack
1
2 reps
RPE 6.5
10
Reverse Plank
1
2 mins
RPE 6.5
11
Walking Lunge
1
2 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
1
2 mins
RPE 7
2
Shadow Boxing
1
10 mins
RPE 7
3
Dragon Flag
1
5 reps
RPE 7
4
Hollow Rock
1
3 mins
RPE 7
5
Hollow Hold
1
3 mins
RPE 7
6
Pistol Squat
1
8 reps
RPE 7
7
Jumping Jack
1
9 reps
RPE 7
Week 1
1 / 2 Weeks
Day 1
1
V-Up
1 Set
2 Reps
@6.5
2
Plank
1 Set
2 mins
@6.5
3
Sit Up
1 Set
2 Reps
@6.5
4
Burpee
1 Set
2 Reps
@6.5
5
Push Up
1 Set
2 Reps
@6.5
6
TRX Row
1 Set
2 Reps
@6.5
7
Ab Wheel
1 Set
2 Reps
@6.5
8
Pistol Squat
2 Sets
2 Reps
@6.5
9
Jumping Jack
1 Set
2 Reps
@6.5
10
Reverse Plank
1 Set
2 mins
@6.5
11
Walking Lunge
1 Set
2 Reps
@6.5