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BoostcampPNG

The Sexy Scorpio 2.0

by Nicholas M.
4 athletes joined

Program Description

Build fitness/muscle, and to lose weight for fricken Italyzzzz

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2024 02:44
  • Last Edited
    Sep 09, 2024 09:29
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Single Leg Press
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Lying Leg Curl
3 Sets
10-15 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
Day 3
1
Barbell Row
3 Sets
8-12 Reps
-
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
-
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Hammer Curl (cable)
3 Sets
8-12 Reps
-