Intermediate–AdvancedFree

Kaio-Kenneybrew X10 (Endurance Builder) Tested And Effective

Kaio-Kenneybrew · Jun 2024

10athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Advanced, Intermediate

Goal

Athletics, Muscle

Equipment

Full Gym

Session length

80 min

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.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

12.3%

Upper Back

12.1%

Triceps

10.8%

Quadriceps

8.2%

Biceps

7.6%

Middle Delts

7.3%

Hamstrings

7.3%

Lats

6.5%

Chest

6.5%

Glutes

Lower Back

Other

2.2%

Calves

2.2%

Forearms

2.2%

Olympic

2.2%

Abs

1.3%

Rear Delts

1.1%

Adductors

0.9%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Bodyweight)	1	5–12 reps	@7.5
		1	5–12 reps	@8
		1	5–12 reps	@8.5
		1	5–12 reps	@10
1B	Dip (Bodyweight)	1	5–12 reps	@7.5
		1	5–12 reps	@8
		1	5–12 reps	@8.5
		1	5–12 reps	@10
Superset
2A	Incline Bench Press (Dumbbell)	1	6–12 reps	@7.5
		1	6–12 reps	@8.5
		1	6–12 reps	@9
		1	6–12 reps	@10
2B	Bent Over Row (Dumbbell)	1	6–12 reps	@7.5
		1	6–12 reps	@8.5
		1	6–12 reps	@9
		1	6–12 reps	@10
Superset
3A	Push Up	1	5–12 reps	@7.5
		1	5–12 reps	@8.5
		1	5–12 reps	@9
		1	5–12 reps	@10
3B	Blank Bodyweight Row	1	5–12 reps	@7.5
		1	5–12 reps	@8.5
		1	5–12 reps	@9
		1	5–12 reps	@10
4	Jog	1	5–30 min	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5–15 reps	@8.5
		1	5–12 reps	@8.5
		1	5–10 reps	@8.5
		1	5–8 reps	@9.5
2	Leg Press	3	5–12 reps	@8
		1	5–12 reps	@8.5
3	Hamstring Curl	3	6–12 reps	@8
		1	6–12 reps	@8.5
4	Leg Extension	3	6–12 reps	@8
		1	6–12 reps	@8.5
5	Standing Calf Raise	3	6–15 reps	@8
		1	6–15 reps	@8.5
6	Jog	1	5–30 min	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Bicep Curl (Dumbbell)	1	5–12 reps	@7.5
		2	5–12 reps	@8.5
		1	5–12 reps	@9.5
1B	Standing Shoulder Press (Dumbbell)	1	5–12 reps	@7.5
		2	5–12 reps	@8.5
		1	5–12 reps	@9.5
Superset
2A	Hammer Curl	1	5–12 reps	@7.5
		2	5–12 reps	@8.5
		1	5–12 reps	@9.5
2B	Lateral Raise (Dumbbell)	1	5–12 reps	@7.5
		1	5–12 reps	@8
		1	5–12 reps	@8.5
		1	5–12 reps	@9.5
Superset
3A	Reverse Bicep Curl (Dumbbell)	1	5–12 reps	@7.5
		1	5–12 reps	@8
		1	5–12 reps	@8.5
		1	5–12 reps	@9.5
3B	Pike Push Up	1	5–12 reps	@7.5
		1	5–12 reps	@8
		1	5–12 reps	@8.5
		1	5–12 reps	@9.5
4	Jog	1	5–30 min	@10

#	Exercise	Sets	Reps	Load
1	Kettlebell Swing	4	6–12 reps	@7.5
2	Romanian Deadlift (Barbell)	1	5–12 reps	@7.5
		1	5–12 reps	@8
		1	5–12 reps	@8.5
		1	5–12 reps	@9.5
3	Snatch (Dumbbell)	1	5–12 reps	@7.5
		1	5–12 reps	@8
		1	5–12 reps	@8.5
		1	5–12 reps	@10
4	Walk	1	10–30 min	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Kaio-Kenneybrew X10 (Endurance Builder) Tested And Effective is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 80 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.

Kaio-Kenneybrew X10 (Endurance Builder) Tested And Effective 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Kaio-Kenneybrew X10 (Endurance Builder) Tested And Effective 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

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