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BoostcampPNG

Gravity chamber kaioken 10x training

by ZorgMonkeKing

Program Description

Optimized Kaioken workout… inspired by Goku’s training on his way to Namek

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 25, 2024 07:21
  • Last Edited
    May 16, 2025 01:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
21.3%
Biceps
15.1%
Chest
13.1%
Front Delts
10.8%
Lats
9.2%
Upper Back
6.9%
Middle Delts
5.5%
Quadriceps
5.2%
Hamstrings
4%
Forearms
2.3%
Glutes
2.3%
Calves
2.3%
Adductors
1.1%
Abs
0.6%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 10
2
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 10
5
Single Arm Pushdown
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Standing Calf Raise
4
12 reps
RPE 10
3
Leg Extension
4
12 reps
RPE 10
4
Leg Curl
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 10
2
Tricep Pushdown (Cable)
4
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Dip (Bodyweight)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Hammer Curl
4
12 reps
RPE 10
3
Pull-Up (Bodyweight)
4
5 reps
RPE 10
4
Bicep Curl (Cable)
4
12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@10
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@10
4
Dip (Bodyweight)
4 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
8 Reps
@10
2
Hammer Curl
4 Sets
12 Reps
@10
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@10
4
Bicep Curl (Cable)
4 Sets
12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@10
2
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@10
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
4
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@10
5
Single Arm Pushdown
4 Sets
10 Reps
@10
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@10
2
Standing Calf Raise
4 Sets
12 Reps
@10
3
Leg Extension
4 Sets
12 Reps
@10
4
Leg Curl
4 Sets
12 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@10
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@10
4
Dip (Bodyweight)
4 Sets
12 Reps
@10
Day 6
1
Lat Pulldown
4 Sets
8 Reps
@10
2
Hammer Curl
4 Sets
12 Reps
@10
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@10
4
Bicep Curl (Cable)
4 Sets
12 Reps
@10