Kings training plan
Unleash your inner champion in just 5 weeks—25 days to transform your strength and reign supreme in your fitness journey!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 3 | 0 reps |
| 2 | Seated Overhead Press (Barbell) | 3 | 0 reps |
| 3 | Shoulder Press (Machine) | 3 | 0 reps |
| 4 | Shrug (Dumbbell) | 3 | 0 reps |
| 5 | Upright Row (Dumbbell) | 3 | 0 reps |
| 6 | One Arm Lateral Raise (Dumbbell) | 6 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 0 reps |
| 2 | Leg Press (45 Degrees) | 4 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Seated Hamstring Curl | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sit Up | 2 | 0 reps |
| 2 | Muscle Up | 2 | 0 reps |
| 3 | Hollow Rock | 2 | 0 min |
| 4 | Walking Lunge | 2 | 0 reps |
| 5 | Russian Twist | 2 | 0 reps |
| 6 | Dip (Bodyweight) | 2 | 0 reps |
| 7 | Jump Rope | 1 | 0 min |
| 8 | Battle Ropes | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 7 | 0 reps |
| 2 | Seated Row (Cable) | 3 | 0 reps |
| 3 | Dumbbell Row | 3 | 0 reps |
| 4 | Face Pull | 2 | 0 reps |
| 5 | Back Extension | 3 | 0 reps |
| 6 | Bicep Curl (Dumbbell) | 3 | 0 reps |
| 7 | Bicep Curl (Cable) | 3 | 0 reps |
| 8 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps |
| 1 | 15 reps | ||
| 1 | 20 reps | ||
| 1 | 25 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 20 reps |
| 1 | 24 reps | ||
| 1 | 26 reps | ||
| 3 | Chest Fly (Cable) | 1 | 10 reps |
| 1 | 12 reps | ||
| 1 | 14 reps | ||
| 1 | 16 reps | ||
| 4 | Pullover (Dumbbell) | 1 | 20 reps |
| 1 | 30 reps | ||
| 1 | 40 reps | ||
| 5 | Chest Fly (Machine) | 1 | 30 reps |
| 1 | 40 reps | ||
| 1 | 50 reps | ||
| 6 | Chest Fly (Dumbbell) | 7 | 12 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 8 | V-Handle Tricep Pushdown (Cable) | 2 | 0 reps |
| 9 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 10 | Jump Rope | 1 | 10 min |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kings training plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Kings training plan is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kings training plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
