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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
May 07, 2024 10:29
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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
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
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
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
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