Kivali's Revival
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 5 reps | @9.5 |
| 2 | Lat Pulldown | 4 | 6 reps | @9.5 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @9.5 |
| 4 | Bent Over Row (Barbell) | 4 | 6 reps | @9.5 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @9.5 |
| 6 | Skull Crusher (Barbell) | 3 | 8 reps | @9.5 |
| 7 | Hammer Curl (Dumbbell) | 3 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 4 | 8 reps | @9.5 |
| 2 | Romanian Deadlift (Barbell) | 4 | 6 reps | @9.5 |
| 3 | Leg Press | 3 | 8 reps | @9.5 |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 8 reps | @9.5 |
| 5 | Standing Calf Raise | 4 | 12 reps | @9.5 |
| 6 | Sit Up | 3 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 6 reps | @9.5 |
| 2 | Chest Supported Row (Machine) | 4 | 8 reps | @9.5 |
| 3 | Chest Fly (Machine) | 3 | 8 reps | @9.5 |
| 4 | Seated Row (Cable) | 3 | 8 reps | @9.5 |
| 5 | Close Grip Bench Press (Smith Machine) | 3 | 8 reps | @9.5 |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps | @9.5 |
| 7 | Bicep Curl (Barbell) | 3 | 10 reps | @9.5 |
| 8 | Tricep Pushdown (Cable) | 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 5 reps | @9.5 |
| 2 | Hip Thrust (Machine) | 4 | 8 reps | @9.5 |
| 3 | Single Leg Press | 3 | 6 reps | @9.5 |
| 4 | Hamstring Curl | 3 | 10 reps | @9.5 |
| 5 | Hanging Knee Raise | 3 | 12 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kivali's Revival is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
Kivali's Revival is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kivali's Revival 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
