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Turtle Hermit School (2x full body)

by andre gualberto

Program Description

build strength and size at the same time in the most efficient manner. based on alex leonidas' naturally enhanced ebook buy his book to learn the secrets in order to maximize this program the recovery demands are high, adjust accordingly use very light resistance bands for warm up and recovery watch alex bromley to learn how to brace exercises are easily swappable with a similar variation, reverse lunge can be step ups, pull ups can be chin ups start out light and ramp up volume and intensity over time

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 30, 2025 05:54
  • Last Edited
    Jun 30, 2025 06:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Clean and Press
1
-
2
Snatch Deadlift
1
-
3
Suitcase Carry March
1
-
4
Walking Lunge
1
-
5
Standing Pullover (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Upright Row (Cable)
1
-
8
Bicep Curl (Cable)
1
-
9
Lateral Raise (Cable)
1
-
10
Chest Fly (Cable)
1
-
11
Seated Row (Cable)
1
-
12
Side Plank
1
-
13
Plank
1
-
14
Light Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Tricep Dip (Bodyweight)
1
-
4
Upright Row (Barbell)
1
-
5
Deadlift (Barbell)
1
-
6
Pendlay Row
1
-
7
Shrug (Barbell)
1
-
8A
Reverse Wrist Curl (Dumbbell)
1
-
8B
Wrist Curls
1
-
9
Reverse Lunge (Barbell)
1
-
10
Decline Crunch (Weighted)
1
-
11
Pallof Press
1
-
12
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Tricep Dip (Bodyweight)
1
-
4
Upright Row (Barbell)
1
-
5
Deadlift (Barbell)
1
-
6
Pendlay Row
1
-
7
Shrug (Barbell)
1
-
8A
Reverse Wrist Curl (Dumbbell)
1
-
8B
Wrist Curls
1
-
9
Reverse Lunge (Barbell)
1
-
10
Decline Crunch (Weighted)
1
-
11
Pallof Press
1
-
12
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Tricep Dip (Bodyweight)
1
-
4
Upright Row (Barbell)
1
-
5
Deadlift (Barbell)
1
-
6
Pendlay Row
1
-
7
Shrug (Barbell)
1
-
8A
Reverse Wrist Curl (Dumbbell)
1
-
8B
Wrist Curls
1
-
9
Reverse Lunge (Barbell)
1
-
10
Decline Crunch (Weighted)
1
-
11
Pallof Press
1
-
12
Calf Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
-
2
Snatch Deadlift
1
-
3
Suitcase Carry March
1
-
4
Walking Lunge
1
-
5
Standing Pullover (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Upright Row (Cable)
1
-
8
Bicep Curl (Cable)
1
-
9
Lateral Raise (Cable)
1
-
10
Chest Fly (Cable)
1
-
11
Seated Row (Cable)
1
-
12
Side Plank
1
-
13
Plank
1
-
14
Light Jog
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Dip (Weighted)
1
-
3
Skull Crusher (Barbell)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Squat (Paused)
1
-
6
Barbell Row
1
-
7
Shrug (Barbell)
1
-
8A
Wrist Curls
1
-
8B
Reverse Wrist Curl (Dumbbell)
1
-
9
Stiff Leg Deadlift
1
-
10
Calf Raise (Machine)
1
-
11
Decline Crunch
1
-
12
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Dip (Weighted)
1
-
3
Skull Crusher (Barbell)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Squat (Paused)
1
-
6
Barbell Row
1
-
7
Shrug (Barbell)
1
-
8A
Wrist Curls
1
-
8B
Reverse Wrist Curl (Dumbbell)
1
-
9
Stiff Leg Deadlift
1
-
10
Calf Raise (Machine)
1
-
11
Decline Crunch
1
-
12
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Dip (Weighted)
1
-
3
Skull Crusher (Barbell)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Squat (Paused)
1
-
6
Barbell Row
1
-
7
Shrug (Barbell)
1
-
8A
Wrist Curls
1
-
8B
Reverse Wrist Curl (Dumbbell)
1
-
9
Stiff Leg Deadlift
1
-
10
Calf Raise (Machine)
1
-
11
Decline Crunch
1
-
12
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
-
2
Snatch Deadlift
1
-
3
Suitcase Carry March
1
-
4
Walking Lunge
1
-
5
Standing Pullover (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Upright Row (Cable)
1
-
8
Bicep Curl (Cable)
1
-
9
Lateral Raise (Cable)
1
-
10
Chest Fly (Cable)
1
-
11
Seated Row (Cable)
1
-
12
Side Plank
1
-
13
Plank
1
-
14
Light Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Wide Grip Pull-Up
1
-
8
Chest Supported Row (Machine)
1
-
9A
Suitcase Carry March
1
-
9B
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Bulgarian Split Squat (Dumbbell)
1
-
12
Calf Raise (Machine)
1
-
13
Hanging Leg Raise
1
-
14
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Wide Grip Pull-Up
1
-
8
Chest Supported Row (Machine)
1
-
9A
Suitcase Carry March
1
-
9B
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Bulgarian Split Squat (Dumbbell)
1
-
12
Calf Raise (Machine)
1
-
13
Hanging Leg Raise
1
-
14
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Wide Grip Pull-Up
1
-
8
Chest Supported Row (Machine)
1
-
9A
Suitcase Carry March
1
-
9B
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Bulgarian Split Squat (Dumbbell)
1
-
12
Calf Raise (Machine)
1
-
13
Hanging Leg Raise
1
-
14
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
-
2
Snatch Deadlift
1
-
3
Suitcase Carry March
1
-
4
Walking Lunge
1
-
5
Standing Pullover (Cable)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Upright Row (Cable)
1
-
8
Bicep Curl (Cable)
1
-
9
Lateral Raise (Cable)
1
-
10
Chest Fly (Cable)
1
-
11
Seated Row (Cable)
1
-
12
Side Plank
1
-
13
Plank
1
-
14
Light Jog
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Hack Squat
1
-
7
Wide Grip Pull-Up
1
-
8
Seated Wide-Grip Row (Cable)
1
-
9A
Suitcase Carry March
1
-
9B
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Leg Curl
1
-
12
Calf Raise (Machine)
1
-
13
Hanging Leg Raise
1
-
14
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Hack Squat
1
-
7
Wide Grip Pull-Up
1
-
8
Seated Wide-Grip Row (Cable)
1
-
9A
Suitcase Carry March
1
-
9B
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Leg Curl
1
-
12
Calf Raise (Machine)
1
-
13
Hanging Leg Raise
1
-
14
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Hack Squat
1
-
7
Wide Grip Pull-Up
1
-
8
Seated Wide-Grip Row (Cable)
1
-
9A
Suitcase Carry March
1
-
9B
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Leg Curl
1
-
12
Calf Raise (Machine)
1
-
13
Hanging Leg Raise
1
-
14
Plank
1
-
Week 1
1 / 8 Weeks
Day 2
1
Clean and Press
1 Set
-
2
Snatch Deadlift
1 Set
-
3
Suitcase Carry March
1 Set
-
4
Walking Lunge
1 Set
-
5
Standing Pullover (Cable)
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Upright Row (Cable)
1 Set
-
8
Bicep Curl (Cable)
1 Set
-
9
Lateral Raise (Cable)
1 Set
-
10
Chest Fly (Cable)
1 Set
-
11
Seated Row (Cable)
1 Set
-
12
Side Plank
1 Set
-
13
Plank
1 Set
-
14
Light Jog
1 Set
-
Day 1
1
Clean and Press
1 Set
-
2
Snatch Deadlift
1 Set
-
3
Suitcase Carry March
1 Set
-
4
Walking Lunge
1 Set
-
5
Standing Pullover (Cable)
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Upright Row (Cable)
1 Set
-
8
Bicep Curl (Cable)
1 Set
-
9
Lateral Raise (Cable)
1 Set
-
10
Chest Fly (Cable)
1 Set
-
11
Seated Row (Cable)
1 Set
-
12
Side Plank
1 Set
-
13
Plank
1 Set
-
14
Light Jog
1 Set
-