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Kaio-Kenneybrew X10 (Endurance Builder) Tested And Effective
by Kaio-Kenneybrew
1 athletes joined
Program Description
READ BEFORE STARTING UNLESS YOU'RE ADVANCED! The app doesn't have a stair master option for cardio, so I chose jogging as an alternative, but I think it would fit right into the program. Also, the time in the gym depends on how long you rest between sets. It's a pretty simple program that can be rinsed, repeated and modified to fit your current fitness level and challenge you to dig deeper, but be warned, It's not for the faint of heart. (I mean that literally) Your heart will be pumping like crazy and will sweat profusely if you're doing it right. The purpose of the program is building muscle endurance, increasing heart strength, and primarily burning calories like crazy. This program is not necessarily meant to be followed 100% if you're not able to follow it to a T, but to serve as a baseline for you to follow. The purpose is to do as much as you can at any given time and when you need to slow it down but don't stop. I mean if you need to slow it down to a crawl, but don't stop. Consistency is what is going to give results, not going all out and then resting for 20 days.
Program Overview
Level
Advanced, Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jun 27, 2024 01:00
Last Edited
Jul 21, 2024 04:59
down_app
Week 1
1 / 4 Weeks
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
3A
Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
3B
Blank Bodyweight Row
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
4
Jog
1 Set
5-30 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-15 Reps
5-12 Reps
5-10 Reps
5-8 Reps
@8.5
@8.5
@8.5
@9.5
2
Leg Press
3 Sets
1 Set
5-12 Reps
5-12 Reps
@8
@8.5
3
Hamstring Curl
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
4
Leg Extension
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
5
Standing Calf Raise
3 Sets
1 Set
6-15 Reps
6-15 Reps
@8
@8.5
6
Jog
1 Set
5-30 mins
@10
Day 3
1A
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
1B
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2A
Hammer Curl
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3B
Pike Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
4
Jog
1 Set
5-30 mins
@10
Day 4
1
Kettlebell Swing
4 Sets
6-12 Reps
@7.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3
Snatch (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
4
Walk
1 Set
10-30 mins
@10
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
3A
Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
3B
Blank Bodyweight Row
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
4
Jog
1 Set
5-30 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-15 Reps
5-12 Reps
5-10 Reps
5-8 Reps
@8.5
@8.5
@8.5
@9.5
2
Leg Press
3 Sets
1 Set
5-12 Reps
5-12 Reps
@8
@8.5
3
Hamstring Curl
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
4
Leg Extension
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
5
Standing Calf Raise
3 Sets
1 Set
6-15 Reps
6-15 Reps
@8
@8.5
6
Jog
1 Set
5-30 mins
@10
Day 3
1A
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
1B
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2A
Hammer Curl
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3B
Pike Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
4
Jog
1 Set
5-30 mins
@10
Day 4
1
Kettlebell Swing
4 Sets
6-12 Reps
@7.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3
Snatch (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
4
Walk
1 Set
10-30 mins
@10
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
3A
Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
3B
Blank Bodyweight Row
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
4
Jog
1 Set
5-30 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-15 Reps
5-12 Reps
5-10 Reps
5-8 Reps
@8.5
@8.5
@8.5
@9.5
2
Leg Press
3 Sets
1 Set
5-12 Reps
5-12 Reps
@8
@8.5
3
Hamstring Curl
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
4
Leg Extension
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
5
Standing Calf Raise
3 Sets
1 Set
6-15 Reps
6-15 Reps
@8
@8.5
6
Jog
1 Set
5-30 mins
@10
Day 3
1A
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
1B
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2A
Hammer Curl
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3B
Pike Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
4
Jog
1 Set
5-30 mins
@10
Day 4
1
Kettlebell Swing
4 Sets
6-12 Reps
@7.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3
Snatch (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
4
Walk
1 Set
10-30 mins
@10
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
1B
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8.5
@9
@10
3A
Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
3B
Blank Bodyweight Row
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9
@10
4
Jog
1 Set
5-30 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-15 Reps
5-12 Reps
5-10 Reps
5-8 Reps
@8.5
@8.5
@8.5
@9.5
2
Leg Press
3 Sets
1 Set
5-12 Reps
5-12 Reps
@8
@8.5
3
Hamstring Curl
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
4
Leg Extension
3 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@8.5
5
Standing Calf Raise
3 Sets
1 Set
6-15 Reps
6-15 Reps
@8
@8.5
6
Jog
1 Set
5-30 mins
@10
Day 3
1A
Bicep Curl (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
1B
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2A
Hammer Curl
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8.5
@9.5
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3A
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3B
Pike Push Up
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
4
Jog
1 Set
5-30 mins
@10
Day 4
1
Kettlebell Swing
4 Sets
6-12 Reps
@7.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@9.5
3
Snatch (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
5-12 Reps
@7.5
@8
@8.5
@10
4
Walk
1 Set
10-30 mins
@10