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Strength > KYS

by Nina K.
1 athletes joined

Program Description

To be attractive

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 23, 2024 11:05
  • Last Edited
    Jun 18, 2025 11:00

Summary

Unlock your potential with the **Strength > KYS** program, a comprehensive 5-week journey designed for those ready to elevate their lifting game. Committing to 5 days a week, you'll tackle targeted workouts focusing on muscle groups like back, biceps, legs, and glutes, utilizing a full gym setup. Each session combines bodyweight, barbell, and machine exercises to build strength and endurance effectively. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Quadriceps
14.8%
Hamstrings
13.3%
Upper Back
8.2%
Front Delts
6.9%
Chest
6%
Abs
6%
Triceps
5.4%
Lats
5.2%
Middle Delts
4.2%
Biceps
3.5%
Adductors
3.2%
Lower Back
3.2%
Calves
1.9%
Rear Delts
1.4%
Abductors
0.6%
Forearms
0.5%
Full-Body
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
5 reps
RPE 6
2
Clean Deadlift
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Barbell Row
2
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 6.5
RPE 8
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 6.5
7
Wide Grip Lat Pulldown
4
10 reps
RPE 8
8
Bicep Curl (Cable)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Hip Thrust (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
1
-
4
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Bulgarian Split Squat (Barbell)
4
10 reps
RPE 8
6A
Leg Press
2
12 reps
-
7
Leg Press
3
12 reps
-
8
Leg Press
2
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
-
2
Bench Press (Barbell)
4
15 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
-
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Front Raise
1
2
6 reps
8 reps
-
-
7
Chest Fly (Dumbbell)
3
10 reps
-
8
Dip (Assisted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
1
1
8 reps
10 reps
10 reps
-
-
RPE 9.5
2A
Romanian Deadlift (Barbell)
4
10 reps
-
2B
Barbell Row
4
10 reps
-
3A
Split Squat (Smith Machine)
4
8 reps
-
3B
Squat (Smith Machine)
4
8 reps
-
4
Face Pull
4
10 reps
-
5
Hanging Leg Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
12 reps
-
2
Sumo Deadlift (Paused)
4
10 reps
-
3A
Goblet Squat
4
8 reps
-
3B
Sumo Squat
4
6 reps
-
4
Standing Calf Raise
1
1
2
10 reps
10 reps
6 reps
RPE 6
RPE 7.5
RPE 9.5
5
Seated Hamstring Curl
3
1
10 reps
10 reps
-
RPE 9.5
Week 1
1 / 5 Weeks
Day 1
1
Push Up (Incline)
3 Sets
5 Reps
@6
2
Clean Deadlift
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9.5
5
Barbell Row
2 Sets
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@6.5
@6.5
@8
6
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@6.5
7
Wide Grip Lat Pulldown
4 Sets
10 Reps
@8
8
Bicep Curl (Cable)
3 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
2
Hip Thrust (Barbell)
3 Sets
8 Reps
-
3
Glute Bridge (Barbell)
1 Set
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
@9
5
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
@8
6A
Leg Press
2 Sets
12 Reps
-
7
Leg Press
3 Sets
12 Reps
-
8
Leg Press
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
Day 3
1
Stair Master
1 Set
5 mins
-
2
Bench Press (Barbell)
4 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
-
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Front Raise
1 Set
2 Sets
6 Reps
8 Reps
-
-
7
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
8
Dip (Assisted)
3 Sets
5 Reps
-
Day 4
1
Push Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
10 Reps
10 Reps
-
-
@9.5
2A
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
2B
Barbell Row
4 Sets
10 Reps
-
3A
Split Squat (Smith Machine)
4 Sets
8 Reps
-
3B
Squat (Smith Machine)
4 Sets
8 Reps
-
4
Face Pull
4 Sets
10 Reps
-
5
Hanging Leg Raise
4 Sets
12 Reps
-
Day 5
1A
Hip Thrust (Barbell)
4 Sets
12 Reps
-
2
Sumo Deadlift (Paused)
4 Sets
10 Reps
-
3A
Goblet Squat
4 Sets
8 Reps
-
3B
Sumo Squat
4 Sets
6 Reps
-
4
Standing Calf Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
6 Reps
@6
@7.5
@9.5
5
Seated Hamstring Curl
3 Sets
1 Set
10 Reps
10 Reps
-
@9.5