KMX WORKOUT

by

Program Description

Kmx

Program Overview

Level
Novice, Beginner
Goal
Athletics, Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Nov 18, 2025 01:50
Last Edited
Nov 19, 2025 02:47

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.4%

Hamstrings

11.2%

Chest

10.1%

Quadriceps

10.1%

Biceps

8.9%

Triceps

8.4%

Lats

7.8%

Front Delts

5.6%

Rear Delts

5.6%

Glutes

4.5%

Abductors

3.4%

Neck

2.8%

Middle Delts

2.8%

Forearms

2.2%

Lower Back

2.2%

Abs

1.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Incline Fly Press (Dumbbell)

1

1

10 reps

-

-

2

Dip (Assisted)

1

-

3

Cable Crossover

1

-

4

Dumbbell Shrugs

1

-

5

Lateral Raise (Dumbbell)

1

-

6

Tricep Extension (Cable)

1

-

7

V Bar Tricep Pulldowns

1

-

Day 1

1

Incline Fly Press (Dumbbell)

1

1

10 reps

-

-

2

Dip (Assisted)

1

-

3

Cable Crossover

1

-

4

Dumbbell Shrugs

1

-

5

Lateral Raise (Dumbbell)

1

-

6

Tricep Extension (Cable)

1

-

7

V Bar Tricep Pulldowns

1

-

Day 1

1

Incline Fly Press (Dumbbell)

1

1

10 reps

-

-

2

Dip (Assisted)

1

-

3

Cable Crossover

1

-

4

Dumbbell Shrugs

1

-

5

Lateral Raise (Dumbbell)

1

-

6

Tricep Extension (Cable)

1

-

7

V Bar Tricep Pulldowns

1

-

Day 1

1

Incline Fly Press (Dumbbell)

1

1

10 reps

-

-

2

Dip (Assisted)

1

-

3

Cable Crossover

1

-

4

Dumbbell Shrugs

1

-

5

Lateral Raise (Dumbbell)

1

-

6

Tricep Extension (Cable)

1

-

7

V Bar Tricep Pulldowns

1

-

Day 1

1

Incline Fly Press (Dumbbell)

1

1

10 reps

-

-

2

Dip (Assisted)

1

-

3

Cable Crossover

1

-

4

Dumbbell Shrugs

1

-

5

Lateral Raise (Dumbbell)

1

-

6

Tricep Extension (Cable)

1

-

7

V Bar Tricep Pulldowns

1

-

Day 2

1

Lat Pulldown

1

-

2

Bicep Curl (Cable)

1

-

3

Incline Hammer Curl (Dumbbell)

1

-

4

Seated Wide-Grip Row (Cable)

1

-

5

Lat Pulldown (Neutral Grip)

1

-

6

Shrug (Dumbbell)

1

-

7

Rear Delt Fly (Dumbbell)

1

-

8

Face Pull

1

-

Day 2

1

Lat Pulldown

1

-

2

Bicep Curl (Cable)

1

-

3

Incline Hammer Curl (Dumbbell)

1

-

4

Seated Wide-Grip Row (Cable)

1

-

5

Lat Pulldown (Neutral Grip)

1

-

6

Shrug (Dumbbell)

1

-

7

Rear Delt Fly (Dumbbell)

1

-

8

Face Pull

1

-

Day 2

1

Lat Pulldown

1

-

2

Bicep Curl (Cable)

1

-

3

Incline Hammer Curl (Dumbbell)

1

-

4

Seated Wide-Grip Row (Cable)

1

-

5

Lat Pulldown (Neutral Grip)

1

-

6

Shrug (Dumbbell)

1

-

7

Rear Delt Fly (Dumbbell)

1

-

8

Face Pull

1

-

Day 2

1

Lat Pulldown

1

-

2

Bicep Curl (Cable)

1

-

3

Incline Hammer Curl (Dumbbell)

1

-

4

Seated Wide-Grip Row (Cable)

1

-

5

Lat Pulldown (Neutral Grip)

1

-

6

Shrug (Dumbbell)

1

-

7

Rear Delt Fly (Dumbbell)

1

-

8

Face Pull

1

-

Day 2

1

Lat Pulldown

1

-

2

Bicep Curl (Cable)

1

-

3

Incline Hammer Curl (Dumbbell)

1

-

4

Seated Wide-Grip Row (Cable)

1

-

5

Lat Pulldown (Neutral Grip)

1

-

6

Shrug (Dumbbell)

1

-

7

Rear Delt Fly (Dumbbell)

1

-

8

Face Pull

1

-

Day 3

1

Leg Curl

1

-

2

Leg Press

1

-

3

Hack Squat

1

-

4

Leg Extension

1

-

5

Deadlift (Deficit)

1

-

6

Seated Hamstring Curl

1

-

Day 3

1

Leg Curl

1

-

2

Leg Press

1

-

3

Hack Squat

1

-

4

Leg Extension

1

-

5

Deadlift (Deficit)

1

-

6

Seated Hamstring Curl

1

-

Day 3

1

Leg Curl

1

-

2

Leg Press

1

-

3

Hack Squat

1

-

4

Leg Extension

1

-

5

Deadlift (Deficit)

1

-

6

Seated Hamstring Curl

1

-

Day 3

1

Leg Curl

1

-

2

Leg Press

1

-

3

Hack Squat

1

-

4

Leg Extension

1

-

5

Deadlift (Deficit)

1

-

6

Seated Hamstring Curl

1

-

Day 3

1

Leg Curl

1

-

2

Leg Press

1

-

3

Hack Squat

1

-

4

Leg Extension

1

-

5

Deadlift (Deficit)

1

-

6

Seated Hamstring Curl

1

-

Day 1

1

Incline Fly Press (Dumbbell)

1 Set

1 Set

10 Reps

-

-

2

Dip (Assisted)

1 Set

-

3

Cable Crossover

1 Set

-

4

Dumbbell Shrugs

1 Set

-

5

Lateral Raise (Dumbbell)

1 Set

-

6

Tricep Extension (Cable)

1 Set

-

7

V Bar Tricep Pulldowns

1 Set

-

Day 2

1

Lat Pulldown

1 Set

-

2

Bicep Curl (Cable)

1 Set

-

3

Incline Hammer Curl (Dumbbell)

1 Set

-

4

Seated Wide-Grip Row (Cable)

1 Set

-

5

Lat Pulldown (Neutral Grip)

1 Set

-

6

Shrug (Dumbbell)

1 Set

-

7

Rear Delt Fly (Dumbbell)

1 Set

-

8

Face Pull

1 Set

-

Day 3

1

Leg Curl

1 Set

-

2

Leg Press

1 Set

-

3

Hack Squat

1 Set

-

4

Leg Extension

1 Set

-

5

Deadlift (Deficit)

1 Set

-

6

Seated Hamstring Curl

1 Set

-