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REDEMPTION

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
    Dec 19, 2024 08:29
  • Last Edited
    Dec 19, 2024 09:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 8 Weeks
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
Calf Raise (Leg Press)
3 Sets
15 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Cable Crunch
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)
3 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
15 Reps
-
3
Chin-Up (Weighted)
3 Sets
15 Reps
-
4
Shoulder Press (Machine)
2 Sets
10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5B
Hammer Curl (Cable)
3 Sets
8 Reps
-
6A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6B
Bicep Curl (Cable)
3 Sets
8 Reps
-
7A
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
7B
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
3 Sets
15 Reps
-
3
Pull-Up (Weighted)
3 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
5A
JM Press
3 Sets
8 Reps
-
5B
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-
6A
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
6B
Rear Delt Fly (Cable)
3 Sets
15 Reps
-