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BoostcampPNG

Redemption V2

by aCroissant

Program Description

Pure bodybuilding pretty much covers most of what you need in a program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 15, 2024 09:50
  • Last Edited
    Jun 15, 2024 10:18
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Seated Row (Cable)
2
4-8 reps
-
3
T-Bar Row
2
4-8 reps
-
4
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Cable Crunch
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Seated Row (Cable)
2
4-8 reps
-
3
T-Bar Row
2
4-8 reps
-
4
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Cable Crunch
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Seated Row (Cable)
2
4-8 reps
-
3
T-Bar Row
2
4-8 reps
-
4
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Cable Crunch
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Seated Row (Cable)
2
4-8 reps
-
3
T-Bar Row
2
4-8 reps
-
4
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Cable Crunch
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
-
2
Seated Row (Cable)
2
4-8 reps
-
3
T-Bar Row
2
4-8 reps
-
4
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
4-8 reps
-
2
T-Bar Row
2
4-8 reps
-
3
Lat Pulldown
2
5-9 reps
-
4
Cable Crunch
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
5-10 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
6-12 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
5-10 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
6-12 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
5-10 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
6-12 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
5-10 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
6-12 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
5-10 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3
Reverse Pec Deck
2
6-12 reps
-
4
Neck Curl
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Hammer Curl
2
5-9 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Seated Overhead Extension (EZ Bar)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
7-10 reps
-
5
Hammer Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Hammer Curl
2
5-9 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Seated Overhead Extension (EZ Bar)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
7-10 reps
-
5
Hammer Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Hammer Curl
2
5-9 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Seated Overhead Extension (EZ Bar)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
7-10 reps
-
5
Hammer Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Hammer Curl
2
5-9 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Seated Overhead Extension (EZ Bar)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
7-10 reps
-
5
Hammer Curl
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Hammer Curl
2
5-9 reps
-
4
Lateral Raise (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
7-10 reps
-
3
Seated Overhead Extension (EZ Bar)
2
6-10 reps
-
4
Lateral Raise (Machine)
2
7-10 reps
-
5
Hammer Curl
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
6-12 reps
-
4
Hip Adductor (Machine)
2
7-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Calf Raise (Leg Press)
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Seated Hamstring Curl
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
6-12 reps
-
4
Hip Adductor (Machine)
2
7-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Calf Raise (Leg Press)
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Seated Hamstring Curl
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
6-12 reps
-
4
Hip Adductor (Machine)
2
7-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Calf Raise (Leg Press)
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Seated Hamstring Curl
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
6-12 reps
-
4
Hip Adductor (Machine)
2
7-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Calf Raise (Leg Press)
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Seated Hamstring Curl
2
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
6-12 reps
-
4
Hip Adductor (Machine)
2
7-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Hack Squat
2
4-6 reps
-
3
Calf Raise (Leg Press)
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Seated Hamstring Curl
2
7-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
-
2
Seated Row (Cable)
2 Sets
4-8 Reps
-
3
T-Bar Row
2 Sets
4-8 Reps
-
4
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
3
Reverse Pec Deck
2 Sets
5-10 Reps
-
4
Neck Curl
2 Sets
10-20 Reps
-
Day 3
1
Bicep Curl (Machine)
3 Sets
5-9 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
-
3
Hammer Curl
2 Sets
5-9 Reps
-
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
-
Day 4
1
Leg Curl
2 Sets
7-10 Reps
-
2
Hack Squat
2 Sets
4-8 Reps
-
3
Calf Raise (Leg Press)
2 Sets
6-12 Reps
-
4
Hip Adductor (Machine)
2 Sets
7-12 Reps
-
5
Leg Extension
2 Sets
6-12 Reps
-