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Kick start

by Ibrahim B.
1 athletes joined

Program Description

The program include all necessary workout to improve heart muscle mass and flixability

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2025 01:13
  • Last Edited
    Jun 18, 2025 09:22

Summary

Jumpstart your fitness journey with the **Kick Start** program, a dynamic 2-week plan designed for those ready to make a commitment. With six training days each week, you'll engage in a balanced mix of cardio and strength exercises, including barbell bench presses, squats, and deadlifts, ensuring a comprehensive approach to building strength and endurance. Each session is structured to challenge you progressively, with a focus on technique and intensity. Get ready to transform your routine and see real results in just 14 days!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Quadriceps
11.3%
Front Delts
9%
Glutes
9%
Chest
7.5%
Hamstrings
7.5%
Middle Delts
7.5%
Triceps
6.8%
Lats
6.8%
Cardio
5%
Rear Delts
3.8%
Abs
3.8%
Adductors
3%
Biceps
3%
Other
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Clean Deadlift
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Walking Lunge
2
1
10-15 reps
10-5 reps
RPE 6
RPE 6
5
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
-
2
Stretching
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
-
2
Stretching
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Clean Deadlift
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Walking Lunge
2
1
10-15 reps
10-5 reps
RPE 6
RPE 6
5
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
-
2
Stretching
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
-
2
Stretching
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Clean Deadlift
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Walking Lunge
2
1
10-15 reps
10-5 reps
RPE 6
RPE 6
5
Dumbbell Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
-
2
Stretching
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
25 mins
-
2
Stretching
1
25 mins
-
Week 1
1 / 2 Weeks
Day 1
1
Cardio (LISS)
1 Set
25 mins
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 2
1
Cardio (LISS)
1 Set
25 mins
-
2
Stretching
1 Set
25 mins
-
Day 3
1
Cardio
1 Set
20 mins
-
2
Clean Deadlift
3 Sets
10 Reps
@6
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Walking Lunge
2 Sets
1 Set
10-15 Reps
10-5 Reps
@6
@6
5
Dumbbell Row
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@8
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@8
@10
Day 4
1
Cardio (LISS)
1 Set
25 mins
-
2
Stretching
1 Set
25 mins
-
Day 5
1
Cardio (LISS)
1 Set
25 mins
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 6
1
Cardio (LISS)
1 Set
25 mins
-
2
Stretching
1 Set
25 mins
-