King Kai’s kaioken training (dragon ball)
Dragon ball inspire workout. Upper lower arms split with a dedicated arm day. 2 days of rest a week that can easily be moved around the week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps | @9 |
| 1 | 5 reps | @10 | ||
| 3 | High Pull | 4 | 5 reps | @8.5 |
| 4 | Lateral Raise (Dumbbell) | 4 | 8 reps | @8 |
| 5 | Face Pull | 3 | 8 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 6 | Seated Row (Cable) | 3 | 8 reps | @8.5 |
| 1 | 5 reps | @9.5 | ||
| 1 | 5 reps | @10 | ||
| 7 | Lat Pulldown | 3 | 8 reps | @8.5 |
| 1 | 5 reps | @9.5 | ||
| 1 | 5 reps | @10 | ||
| 8 | Pendlay Row | 4 | 8 reps | @8 |
| 9 | Abs Crunch (Machine) | 3 | 10 reps | @10 |
| 1 | 10 reps | @8 | ||
| 10 | Dumbbell Row | 4 | 10 reps | @10 |
| 11 | Shrug (Dumbbell) | 3 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 2 | Lunge (Kettlebell) | 4 | 8 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Standing Calf Raise | 4 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 4 | Leg Extension | 2 | 8 reps | @9.5 |
| 3 | 8 reps | @10 | ||
| 5 | Goblet Squat | 3 | 5 reps | @9.5 |
| 1 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hammer Curl | 4 | 8 reps | @8.5 |
| 1 | 8 reps | @10 | ||
| 2 | Tricep Pushdown (Cable) | 4 | 8 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 3 | Concentration Curl | 4 | 12 reps | @8 |
| 4 | Dumbbell Bench Pullover | 4 | 8 reps | @9 |
| 5 | Side Bend (Dumbbell) | 4 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps | @9 |
| 1 | 5 reps | @10 | ||
| 3 | High Pull | 4 | 5 reps | @8.5 |
| 4 | Lateral Raise (Dumbbell) | 4 | 8 reps | @8 |
| 5 | Face Pull | 3 | 8 reps | @9 |
| 1 | 8 reps | @9.5 | ||
| 1 | 8 reps | @10 | ||
| 6 | Seated Row (Cable) | 3 | 8 reps | @8.5 |
| 1 | 5 reps | @9.5 | ||
| 1 | 5 reps | @10 | ||
| 7 | Lat Pulldown | 3 | 8 reps | @8.5 |
| 1 | 5 reps | @9.5 | ||
| 1 | 5 reps | @10 | ||
| 8 | Pendlay Row | 4 | 8 reps | @8 |
| 9 | Abs Crunch (Machine) | 3 | 10 reps | @10 |
| 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @9.5 |
| 1 | 8 reps | @10 | ||
| 2 | Lunge (Kettlebell) | 4 | 8 reps | @9 |
| 1 | 12 reps | @10 | ||
| 3 | Standing Calf Raise | 4 | 10 reps | @9.5 |
| 1 | 10 reps | @10 | ||
| 4 | Leg Extension | 2 | 8 reps | @9.5 |
| 3 | 8 reps | @10 | ||
| 5 | Goblet Squat | 3 | 5 reps | @9.5 |
| 1 | 8 reps | @9 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, King Kai’s kaioken training (dragon ball) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full 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 90 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.
King Kai’s kaioken training (dragon ball) is structured around 7 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
King Kai’s kaioken training (dragon ball) 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
