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Kings training plan

by Poshtish Nagard
1 athletes joined

Program Description

**Kings** is a dynamic 5-week workout program designed to build strength and muscle across all major muscle groups. With 25 sessions spread throughout the week, you'll engage in a variety of exercises including barbell and dumbbell lifts, machine work, and bodyweight movements. Each workout is crafted to challenge your limits while promoting proper form and technique. Get ready to elevate your training and reign supreme in your fitness journey!

Program Overview

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 11, 2025 12:37
  • Last Edited
    Oct 11, 2025 01:31
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.8%
Chest
13.7%
Middle Delts
10.3%
Upper Back
9.9%
Triceps
9.8%
Lats
8.9%
Biceps
8.1%
Quadriceps
6.5%
Hamstrings
4.9%
Abs
3.8%
Glutes
3.7%
Lower Back
1.6%
Rear Delts
1.5%
Other
1.1%
Forearms
1%
Abductors
0.8%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
20 reps
24 reps
26 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Pullover (Dumbbell)
1
1
1
20 reps
30 reps
40 reps
-
-
-
5
Chest Fly (Machine)
1
1
1
30 reps
40 reps
50 reps
-
-
-
6
Chest Fly (Dumbbell)
7
12 reps
-
7
Tricep Rope Push Down (Cable)
3
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Jump Rope
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
20 reps
24 reps
26 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Pullover (Dumbbell)
1
1
1
20 reps
30 reps
40 reps
-
-
-
5
Chest Fly (Machine)
1
1
1
30 reps
40 reps
50 reps
-
-
-
6
Chest Fly (Dumbbell)
7
12 reps
-
7
Tricep Rope Push Down (Cable)
3
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Jump Rope
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
20 reps
24 reps
26 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Pullover (Dumbbell)
1
1
1
20 reps
30 reps
40 reps
-
-
-
5
Chest Fly (Machine)
1
1
1
30 reps
40 reps
50 reps
-
-
-
6
Chest Fly (Dumbbell)
7
12 reps
-
7
Tricep Rope Push Down (Cable)
3
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Jump Rope
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
20 reps
24 reps
26 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Pullover (Dumbbell)
1
1
1
20 reps
30 reps
40 reps
-
-
-
5
Chest Fly (Machine)
1
1
1
30 reps
40 reps
50 reps
-
-
-
6
Chest Fly (Dumbbell)
7
12 reps
-
7
Tricep Rope Push Down (Cable)
3
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Jump Rope
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
20 reps
24 reps
26 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
10 reps
12 reps
14 reps
16 reps
-
-
-
-
4
Pullover (Dumbbell)
1
1
1
20 reps
30 reps
40 reps
-
-
-
5
Chest Fly (Machine)
1
1
1
30 reps
40 reps
50 reps
-
-
-
6
Chest Fly (Dumbbell)
7
12 reps
-
7
Tricep Rope Push Down (Cable)
3
-
8
V-Handle Tricep Pushdown (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Jump Rope
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Face Pull
2
-
5
Back Extension
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Face Pull
2
-
5
Back Extension
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Face Pull
2
-
5
Back Extension
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Face Pull
2
-
5
Back Extension
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Face Pull
2
-
5
Back Extension
3
-
6
Bicep Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
3
-
8
Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Seated Overhead Press (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Upright Row (Dumbbell)
3
-
6
One Arm Lateral Raise (Dumbbell)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Seated Overhead Press (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Upright Row (Dumbbell)
3
-
6
One Arm Lateral Raise (Dumbbell)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Seated Overhead Press (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Upright Row (Dumbbell)
3
-
6
One Arm Lateral Raise (Dumbbell)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Seated Overhead Press (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Upright Row (Dumbbell)
3
-
6
One Arm Lateral Raise (Dumbbell)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Seated Overhead Press (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Shrug (Dumbbell)
3
-
5
Upright Row (Dumbbell)
3
-
6
One Arm Lateral Raise (Dumbbell)
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Press (45 Degrees)
4
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Muscle Up
2
-
3
Hollow Rock
2
-
4
Walking Lunge
2
-
5
Russian Twist
2
-
6
Dip (Bodyweight)
2
-
7
Jump Rope
1
-
8
Battle Ropes
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Muscle Up
2
-
3
Hollow Rock
2
-
4
Walking Lunge
2
-
5
Russian Twist
2
-
6
Dip (Bodyweight)
2
-
7
Jump Rope
1
-
8
Battle Ropes
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Muscle Up
2
-
3
Hollow Rock
2
-
4
Walking Lunge
2
-
5
Russian Twist
2
-
6
Dip (Bodyweight)
2
-
7
Jump Rope
1
-
8
Battle Ropes
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Muscle Up
2
-
3
Hollow Rock
2
-
4
Walking Lunge
2
-
5
Russian Twist
2
-
6
Dip (Bodyweight)
2
-
7
Jump Rope
1
-
8
Battle Ropes
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
-
2
Muscle Up
2
-
3
Hollow Rock
2
-
4
Walking Lunge
2
-
5
Russian Twist
2
-
6
Dip (Bodyweight)
2
-
7
Jump Rope
1
-
8
Battle Ropes
1
-
Week 1
1 / 5 Weeks
Day 3
1
Overhead Press (Dumbbell)
3 Sets
-
2
Seated Overhead Press (Barbell)
3 Sets
-
3
Shoulder Press (Machine)
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
5
Upright Row (Dumbbell)
3 Sets
-
6
One Arm Lateral Raise (Dumbbell)
6 Sets
-
Day 4
1
Leg Press
3 Sets
-
2
Leg Press (45 Degrees)
4 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
4 Sets
-
Day 5
1
Sit Up
2 Sets
-
2
Muscle Up
2 Sets
-
3
Hollow Rock
2 Sets
-
4
Walking Lunge
2 Sets
-
5
Russian Twist
2 Sets
-
6
Dip (Bodyweight)
2 Sets
-
7
Jump Rope
1 Set
-
8
Battle Ropes
1 Set
-
Day 2
1
Lat Pulldown
7 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Face Pull
2 Sets
-
5
Back Extension
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Bicep Curl (EZ Bar)
3 Sets
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
24 Reps
26 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
14 Reps
16 Reps
-
-
-
-
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
30 Reps
40 Reps
-
-
-
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
30 Reps
40 Reps
50 Reps
-
-
-
6
Chest Fly (Dumbbell)
7 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
8
V-Handle Tricep Pushdown (Cable)
2 Sets
-
9
Single Arm Tricep Extension (Cable)
2 Sets
-
10
Jump Rope
1 Set
10 mins
-