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Cheating Death 2 Phase 1 /3

by null

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2025 12:17
  • Last Edited
    Feb 23, 2025 01:02
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START THE PROGRAM
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Scan QR Code to Download
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Barbell Row
4
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Band)
3
12 reps
RPE 9
5
Reverse Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
1 mins
-
7
Decline Bench Leg Raise
4
RPE 10
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Rack Pull (Barbell)
5
5 reps
RPE 9
5
Reverse Hyperextension
2
20 reps
RPE 8
6
Dead Hang
1
1 mins
-
7
Cable Crunch
4
RPE 10
8
Bicep Curl (Barbell)
4
8 reps
RPE 9
9
Incline Hammer Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Barbell Row
4
12 reps
RPE 9
2
Single Arm High Row (Cable)
3
10 reps
RPE 9
3A
Pullover (Dumbbell)
4
10 reps
RPE 9
3B
Chins Negative Only
4
RPE 9
4
Reverse Hyperextension
3
15-20 reps
RPE 9
5
Cable Crunch
5
RPE 10
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Barbell Row
4
8 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3A
Chin-Up (Bodyweight)
4
RPE 10
3B
Pullover (Dumbbell)
4
8 reps
RPE 10
4
Reverse Hyperextension
3
15-20 reps
RPE 9
5
Cable Crunch
6
RPE 10
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 8-10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Weighted)
4
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Cable)
4
20 reps
RPE 8-10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Bent Over Rear Dumbell Raises
4
25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 9
8
Rear Delt Fly (Cable)
4
20 reps
RPE 8-10
9
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Hex Press
1
8 reps
RPE 10
4
Chest Fly (Cable)
3
10 reps
RPE 10
5
Bent Over Rear Dumbell Raises
4
30 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
4
10 reps
RPE 9
8
Overhead Extension (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
1
10 reps
12 reps
RPE 10
RPE 10
2
Squat (Paused)
5
6 reps
RPE 8
3
Bulgarian Drop Set Of Death
3
1
8 reps
24 reps
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
5
Standing Calf Raise
6
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
RPE 10
2
Squat (Paused)
5
6 reps
RPE 8
3
Bulgarian Drop Set Of Death
3
1
8 reps
24 reps
RPE 10
RPE 10
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Standing Calf Raise
6
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8 reps
RPE 10
2
Squat (Paused)
5
6 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Standing Calf Raise
6
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Drop Set Of Death
3
10 reps
RPE 10
4
Sissy Squat (Weighted)
1
10 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
6
Standing Calf Raise
6
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Underhand Lat Pulldown
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 9
6
21s (EZ Bar)
3
21 reps
RPE 10
7
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2A
Lat Prayer
4
8 reps
RPE 9
2B
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
5
Zottman Curl
3
12 reps
RPE 9
6
Cable Crunch
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2A
Lat Prayer
4
8 reps
RPE 9
2B
Cable Low Row
4
8 reps
RPE 9
3
T-Bar Row
4
15 reps
RPE 9
4
Spider Curl
4
8 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10 reps
RPE 9
2A
Lat Prayer
4
8 reps
RPE 9
2B
Chin-Up (Bodyweight)
4
6+ reps
RPE 9
3
Shrug (Dumbbell)
4
12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
5
Hammer Curl
4
12 reps
RPE 9
6
Cable Crunch
1
5
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
3
10 reps
RPE 9
2B
Chest Fly (Dumbbell)
3
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
3B
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3A
Incline Bench Press (Barbell)
4
10 reps
RPE 9
3B
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9
4
Bent Over Tricep Extension
4
10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5B
Bent Over Rear Dumbell Raises
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
10 reps
RPE 9
2A
Pec Minor Dip
4
RPE 8
2B
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Band Face Pull
4
25 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Bent Over Tricep Extension
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2A
Pec Minor Dip
4
8 reps
RPE 9
2B
Dip (Bodyweight)
4
8-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
3B
Bent Over Rear Dumbell Raises
4
12 reps
RPE 9
4
Tricep Kickback
4
10 reps
RPE 9
5
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
42 reps
RPE 10
2
Front Squat (Barbell)
3
20 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
RPE 9
2
Front Squat (Barbell)
3
30 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 9
4
Glute Kickback (Cable)
3
12 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
RPE 9
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Seated Calf Raise
6
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
RPE 9
2A
Front Squat (Barbell)
4
10 reps
RPE 9
2B
Walking Lunge (Dumbbell)
4
8 reps
RPE 9
3
Seated Calf Raise
6
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
One Arm Barbell Row
4 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9
4
Shrug (Band)
3 Sets
12 Reps
@9
5
Reverse Hyperextension
3 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 mins
-
7
Decline Bench Leg Raise
4 Sets
@10
8
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@9
9
Hammer Curl
4 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Bench Press (Dumbbell)
1 Set
8 Reps
@10
4
Chest Fly (Cable)
3 Sets
8 Reps
@10
5
Rear Delt Fly (Cable)
4 Sets
15 Reps
@8-10
6
Overhead Press (Barbell)
4 Sets
6 Reps
@9
7
Dip (Weighted)
4 Sets
10 Reps
@9
8
Skull Crusher (Dumbbell)
4 Sets
12 Reps
@9
Day 3
1
Lying Leg Curl
3 Sets
1 Set
10 Reps
12 Reps
@10
@10
2
Squat (Paused)
5 Sets
6 Reps
@8
3
Bulgarian Drop Set Of Death
3 Sets
1 Set
8 Reps
24 Reps
@10
@10
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
5
Standing Calf Raise
6 Sets
10 Reps
@10
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
@9
2
Underhand Lat Pulldown
4 Sets
10 Reps
@9
3
Face Pull
4 Sets
10 Reps
@9
4
Pullover (Dumbbell)
4 Sets
8 Reps
@9
5
Pinwheel Curl
4 Sets
10 Reps
@9
6
21s (EZ Bar)
3 Sets
21 Reps
@10
7
Cable Crunch
4 Sets
@10
Day 5
1
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2A
Floor Press (Dumbbell)
3 Sets
10 Reps
@9
2B
Chest Fly (Dumbbell)
3 Sets
10 Reps
@9
3A
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
3B
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 6
1
Sissy Squat (Weighted)
3 Sets
42 Reps
@10
2
Front Squat (Barbell)
3 Sets
20 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@9
4
Lying Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
6 Sets
15 Reps
@9