Kris and Dylan part 4
Unlock your strength and elevate your game in just one week—four days to redefine your limits with Kris and Dylan's expert guidance!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | AD Press (Smith Machine) | 2 | 10 reps |
| 1 | 15 reps | ||
| 2 | Lat Pulldown | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 15 reps | ||
| 3 | Chest Press (Machine) | 2 | 8 reps |
| 4 | Bicep Curl (Barbell) | 2 | 10 reps |
| 5 | Tricep Rope Push Down (Cable) | 2 | 10 reps |
| 6 | Cable Crunch | 2 | 15 reps |
| 7 | Pec Deck (Machine) | 2 | 12 reps |
| 8 | Shrug (Barbell) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 1 | 5 reps |
| 2 | 10 reps | ||
| 2 | Stiff Leg Deadlift | 2 | 10 reps |
| 3 | Seated Calf Raise | 2 | 15 reps |
| 4 | Leg Extension | 2 | 12 reps |
| 5 | Hamstring Curl | 2 | 12 reps |
| 6 | Decline Sit Up (Weighted) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Machine) | 2 | 10 reps |
| 1 | 15 reps | ||
| 2 | Tricep Pushdown (Cable) | 2 | 10 reps |
| 1 | 15 reps | ||
| 3 | Bicep Curl (Dumbbell) | 2 | 10 reps |
| 4 | Overhead Tricep Extension (Cable) | 2 | 15 reps |
| 5 | Reverse Wrist Curl (Barbell) | 2 | 15 reps |
| 6 | Lateral Raise (Cable) | 1 | 8 reps |
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 2 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 3 | Lat Pulldown (Single Arm) | 1 | 12 reps |
| 4 | Shoulder Press (Machine) | 2 | 12 reps |
| 5 | Chest Supported Row (Machine) | 2 | 15 reps |
| 6 | Rear Delt Fly (Machine) | 2 | 10 reps |
| 7 | Pec Deck (Machine) | 2 | 12 reps |
Common questions
Yes, Kris and Dylan part 4 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 60 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.
Kris and Dylan part 4 is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kris and Dylan part 4 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
