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Kirby Gains!

by Dylan D.
1 athletes joined

Program Description

Designed for couples who want to train side-by-side, this 2-day program combines beginner-friendly movements with simple progressions that encourage teamwork and shared motivation. Each leg day emphasizes glute growth through squats, hip thrusts, and focused accessory work, while upper day keeps things light, low-anxiety, and fun. Strengthen your bodies — and your bond — one session at a time.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 03, 2026 07:15
  • Last Edited
    Jan 03, 2026 07:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Glutes
13.4%
Hamstrings
13.3%
Lats
11%
Abs
10.1%
Biceps
8.6%
Adductors
8.1%
Quadriceps
5.8%
Rear Delts
3.9%
Triceps
3.7%
Lower Back
1.9%
Calves
1.9%
Middle Delts
1.8%
Forearms
1.6%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
10-12 reps
RPE 7
4
Seated Hamstring Curl
1
8-12 reps
RPE 8
5
Glute Kickback (Cable)
1
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
2
Hip Thrust (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
5
Glute Kickback (Cable)
2
12-15 reps
RPE 7
6
Standing Calf Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 7
2
Seated Row (Cable)
2
10-15 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
5
Bent Leg Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
2
10-15 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
5
Bent Leg Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7
2
Seated Row (Cable)
3
10-15 reps
RPE 7.5
3
Incline Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7.5
6
Bent Leg Raise
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Hip Thrust (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@8
3
Hip Adductor (Machine)
1 Set
10-12 Reps
@7
4
Seated Hamstring Curl
1 Set
8-12 Reps
@8
5
Glute Kickback (Cable)
1 Set
12-15 Reps
@7
6
Standing Calf Raise
1 Set
AMRAP
-
Day 2
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
2
Seated Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7.5
@7.5
3
Overhead Tricep Extension (Cable)
1 Set
10-15 Reps
@8
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@7.5
5
Bent Leg Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-