logo
BoostcampPNG

One month Kilo

by Adam D.
1 athletes joined

Program Description

Build a sick physique

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2025 05:16
  • Last Edited
    Dec 09, 2025 05:46
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
12.2%
Biceps
12.2%
Front Delts
9.2%
Hamstrings
8.2%
Glutes
7.1%
Chest
6.1%
Middle Delts
6.1%
Lats
6.1%
Calves
4.1%
Rear Delts
3.1%
Forearms
2%
Quadriceps
2%
Lower Back
2%
Abs
2%
Adductors
2%
Abductors
2%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-8 reps
RPE 10
2
Lateral Raise (Machine)
1
3-8 reps
RPE 10
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 10
4
Shoulder Press (Machine)
1
3-8 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
6
Tricep Extension (Machine)
2
3-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-8 reps
RPE 10
2
Lateral Raise (Machine)
1
3-8 reps
RPE 10
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 10
4
Shoulder Press (Machine)
1
3-8 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
6
Tricep Extension (Machine)
2
3-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-8 reps
RPE 10
2
Lateral Raise (Machine)
1
3-8 reps
RPE 10
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 10
4
Shoulder Press (Machine)
1
3-8 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
6
Tricep Extension (Machine)
2
3-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3-8 reps
RPE 10
2
Lateral Raise (Machine)
1
3-8 reps
RPE 10
3
Wide Grip Lat Pulldown
1
3-8 reps
RPE 10
4
Shoulder Press (Machine)
1
3-8 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
6
Tricep Extension (Machine)
2
3-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
3-8 reps
RPE 10
2
Pendulum Squat
1
3-8 reps
RPE 10
3
Calf Raise (Machine)
2
3-8 reps
RPE 10
4
Hip Thrust (Machine)
2
3-8 reps
RPE 10
5
Hip Adductor (Machine)
1
3-8 reps
RPE 10
6
Hip Abductor (Machine)
1
3-8 reps
RPE 10
7
Oblique QL Side Raise
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3-8 reps
RPE 10
2
Lying Leg Curl
2
3-8 reps
RPE 10
3
Calf Raise (Machine)
2
3-8 reps
RPE 10
4
Hip Thrust (Machine)
2
3-8 reps
RPE 10
5
Hip Adductor (Machine)
1
3-8 reps
RPE 10
6
Hip Abductor (Machine)
1
3-8 reps
RPE 10
7
Oblique QL Side Raise
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3-8 reps
RPE 10
2
Lying Leg Curl
2
3-8 reps
RPE 10
3
Calf Raise (Machine)
2
3-8 reps
RPE 10
4
Hip Thrust (Machine)
2
3-8 reps
RPE 10
5
Hip Adductor (Machine)
1
3-8 reps
RPE 10
6
Hip Abductor (Machine)
1
3-8 reps
RPE 10
7
Oblique QL Side Raise
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3-8 reps
RPE 10
2
Lying Leg Curl
2
3-8 reps
RPE 10
3
Calf Raise (Machine)
2
3-8 reps
RPE 10
4
Hip Thrust (Machine)
2
3-8 reps
RPE 10
5
Hip Adductor (Machine)
1
3-8 reps
RPE 10
6
Hip Abductor (Machine)
1
3-8 reps
RPE 10
7
Oblique QL Side Raise
1
3-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
3-8 reps
RPE 10
2
Rear Delt Fly (Machine)
1
3-8 reps
RPE 10
3
Upright Row (Cable)
1
3-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
3-8 reps
RPE 10
5
Keenen Flaps
1
3-8 reps
RPE 10
6
Pec Deck (Machine)
2
3-8 reps
RPE 10
7
Bayesian Curl
2
3-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
3-8 reps
RPE 10
2
Rear Delt Fly (Machine)
1
3-8 reps
RPE 10
3
Upright Row (Cable)
1
3-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
3-8 reps
RPE 10
5
Keenen Flaps
1
3-8 reps
RPE 10
6
Pec Deck (Machine)
2
3-8 reps
RPE 10
7
Bayesian Curl
2
3-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
3-8 reps
RPE 10
2
Rear Delt Fly (Machine)
1
3-8 reps
RPE 10
3
Upright Row (Cable)
1
3-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
3-8 reps
RPE 10
5
Keenen Flaps
1
3-8 reps
RPE 10
6
Pec Deck (Machine)
2
3-8 reps
RPE 10
7
Bayesian Curl
2
3-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
3-8 reps
RPE 10
2
Rear Delt Fly (Machine)
1
3-8 reps
RPE 10
3
Upright Row (Cable)
1
3-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
3-8 reps
RPE 10
5
Keenen Flaps
1
3-8 reps
RPE 10
6
Pec Deck (Machine)
2
3-8 reps
RPE 10
7
Bayesian Curl
2
3-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
1 Set
3-8 Reps
@10
2
Lateral Raise (Machine)
1 Set
3-8 Reps
@10
3
Wide Grip Lat Pulldown
1 Set
3-8 Reps
@10
4
Shoulder Press (Machine)
1 Set
3-8 Reps
@10
5
Kelso Shrug (Chest Supported)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
6
Tricep Extension (Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
2
Pendulum Squat
1 Set
3-8 Reps
@10
3
Calf Raise (Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
4
Hip Thrust (Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
3-8 Reps
@10
6
Hip Abductor (Machine)
1 Set
3-8 Reps
@10
7
Oblique QL Side Raise
1 Set
3-8 Reps
@10
Day 3
1
JM Press (Smith Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
2
Rear Delt Fly (Machine)
1 Set
3-8 Reps
@10
3
Upright Row (Cable)
1 Set
3-8 Reps
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
5
Keenen Flaps
1 Set
3-8 Reps
@10
6
Pec Deck (Machine)
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10
7
Bayesian Curl
1 Set
1 Set
3-8 Reps
3-8 Reps
@10
@10