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Alpon butter kiken

by Alpo

Program Description

**Alpon Butter Kiken** is an 8-week program designed to build strength and muscle through a structured approach, featuring 32 workout days. Each session focuses on compound movements like the Bench Press, High Bar Squat, and Overhead Press, ensuring you target major muscle groups effectively. With a mix of barbell, dumbbell, and machine exercises, you'll push your limits and track your progress through rep ranges tailored to your fitness level. Get ready to elevate your training and achieve your goals with this comprehensive plan!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 16, 2026 09:47
  • Last Edited
    Jan 17, 2026 10:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Quadriceps
11.5%
Hamstrings
11.5%
Upper Back
9.6%
Front Delts
7.7%
Lats
7.7%
Biceps
7.7%
Glutes
7.7%
Middle Delts
5.8%
Abs
5.8%
Chest
3.8%
Calves
3.8%
Forearms
1.9%
Adductors
1.9%
Lower Back
1.9%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
3
Overhead Press (Barbell)
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-6 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Single Arm Row (Dumbbell)
2
7-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
4-8 reps
-
3
Standing Calf Raise
2
6-10 reps
-
4
Leg Extension
2
6-10 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
-
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
5-8 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
3
Overhead Press (Barbell)
2 Sets
8-10 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
7-10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
-
3
Standing Calf Raise
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
6-10 Reps
-
5
Seated Hamstring Curl
2 Sets
6-10 Reps
-
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
-
3
Standing Calf Raise
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
6-10 Reps
-
5
Seated Hamstring Curl
2 Sets
6-10 Reps
-