DBA Vol.ii
Don’t Be Average
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hatfield Squat (Safety Squat Bar) | 1 | 4–6 reps | @7 |
| 3 | 4–6 reps | @7.5 | ||
| 2 | Bulgarian Split Squat (Barbell) | 3 | 6–8 reps | @7 |
| 3 | Leg Curl | 3 | 8–12 reps | @7 |
| 4 | Leg Extension | 3 | 8–12 reps | @7 |
| 5 | Walking Lunge | 3 | 20 reps | @7 |
| 6 | Calf Raise (Machine) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 4–6 reps | @7 |
| 2 | Bench Press (Dumbbell) | 3 | 6–8 reps | @7 |
| 3 | Skull Crusher (Dumbbell) | 3 | 8–10 reps | @7 |
| 4 | Pullover (Machine) | 3 | 6–8 reps | @7 |
| 5 | Chest Flys | 3 | 8–10 reps | @7 |
| 6 | Seated Dip (Machine) | 3 | 8–10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 4–6 reps | @7 |
| 2 | Pull-Up (Assisted) | 3 | 6–8 reps | @7 |
| 3 | Chin-Up (Assisted) | 3 | 6–8 reps | @7 |
| 4 | Chest Supported Row (Machine) | 3 | 8–12 reps | @7 |
| 5 | Cable Low Row | 3 | 8–12 reps | @7 |
| 6 | Upright Row (Cable) | 3 | 8–12 reps | @7 |
| 7 | Preacher Curl (Dumbbell) | 2 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 4 | 4 min | 80% |
| 4 | 3 min | 20% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Good Morning (Bodyweight) | 2 | 25 reps | — |
| 1B | Back Extension | 2 | 12–15 reps | — |
| 2 | Deadlift (Barbell) | 3 | 4–6 reps | @7 |
| 3 | Nordic Curl | 4 | 6–8 reps | @7 |
| 4 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps | @7 |
| 5 | Seated Hamstring Curl | 3 | 8–10 reps | @7 |
| 6 | Stair Climber | 1 | 10–25 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Over Head Press Smith Machine | 3 | 0 reps | — |
| 2 | Arnold Press | 3 | 0 reps | — |
| 3 | Lateral Raise (Machine) | 3 | 0 reps | — |
| 4 | Cardio | 1 | 3 min | 40% |
| 3 | 0.5 min | 80% | ||
| 3 | 0.5 min | 50% | ||
| 2 | 1 min | 80% | ||
| 4 | 1 min | 50% | ||
| 2 | 2 min | 80% | ||
| 1 | 2 min | 40% |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DBA Vol.ii is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
DBA Vol.ii is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DBA Vol.ii is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
