logo
BoostcampPNG

REDEMPTION 2.0

by The Don

Program Description

"IT'S GONNA BE A GREAT COMEBACK" -------- This is for serious heads who want redemption, no clown stuff, no screwing around. You have to lock in. It's time to perform. -------- "They didn't believe in us. BUT GOD DID!"

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 01, 2025 04:17
  • Last Edited
    Jan 01, 2025 04:32
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
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
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
1B
Chin-Up (Weighted)
3 Sets
15 Reps
-
2
Chest Fly (Cable)
3 Sets
15 Reps
-
3
Shoulder Press (Machine)
2 Sets
10 Reps
-
4A
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-
4B
JM Press
3 Sets
8 Reps
-
5A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
5B
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
8
Cable Crunch
3 Sets
15 Reps
-
Day 3
1A
Bicep Curl (Cable)
3 Sets
8 Reps
-
1B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
2A
Hammer Curl (Cable)
3 Sets
8 Reps
-
2B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Pull-Up (Weighted)
3 Sets
15 Reps
-
5A
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
5B
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
6
Pec Deck (Machine)
3 Sets
15 Reps
-
Day 4
1
Leg Extension
3 Sets
15 Reps
-
2A
Leg Press
3 Sets
15 Reps
-
2B
Calf Raise (Leg Press)
3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-