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Kal’s Muscle Builder

by Kallie A.

Program Description

This beginner friendly program is designed to help one build strength. It is perfect for those with not much experience in the gym and are just looking for a place to get started. My program is here to help build confidence and get you feeling comfortable with lifting.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2025 03:08
  • Last Edited
    Jun 18, 2025 11:08

Summary

Kal's Muscle Builder is an intensive 8-week program designed to pack on muscle through a structured 5-day weekly routine. Each session targets specific muscle groups with a mix of compound and isolation exercises, ensuring balanced development and strength gains. With a focus on proper form and progressive overload, you’ll tackle everything from barbell squats to deadlifts, maximizing your gains in a full gym environment. Get ready to transform your physique and build lasting strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Hamstrings
12.9%
Triceps
11%
Glutes
10.5%
Front Delts
10.5%
Chest
7.2%
Abs
6.1%
Upper Back
5.6%
Lower Back
5.3%
Biceps
5.1%
Lats
4.3%
Adductors
2.4%
Middle Delts
2.4%
Rear Delts
1.4%
Forearms
1.3%
Abductors
0.5%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
10 reps
-
4
Leg Extension
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
10 reps
-
5
Hammer Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Sumo Deadlift (Dumbbell)
4
10 reps
-
3
Hyperextension
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
6 reps
-
2
Tricep Kickback
4
10 reps
-
3
Front Raise
4
10 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press
4 Sets
12 Reps
-
3
Goblet Squat
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4A
Face Pull
3 Sets
10 Reps
-
4B
Bicep Curl (Cable)
3 Sets
10 Reps
-
5
Hammer Curl (Cable)
4 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2
Sumo Deadlift (Dumbbell)
4 Sets
10 Reps
-
3
Hyperextension
4 Sets
10 Reps
-
4
Seated Hamstring Curl
4 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Chest Press (Machine)
4 Sets
10 Reps
-
3
Front Raise
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
Day 5
1
Push Up
4 Sets
6 Reps
-
2
Tricep Kickback
4 Sets
10 Reps
-
3
Front Raise
4 Sets
10 Reps
-
4
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
5
Plank
3 Sets
1 mins
-