DBP 2.0

by Wyatt B.

1 athletes joined

Program Description

Gain strength and muscle mass. From week to week, you can change all the exercises and move them around just don't touch bench or deadlift. If your joints cannot handle bench/deadlift/squat or you don't have access to a free barbell, then you can replace them with a similar exercise. BTW remember that this is my program, and some people respond to this amount of volume paired with intensity differently than I. (All sets should be taken to RPE 8.5+). I have two back days because I view my back as a weak point I want to make a strong point. People with weak delts or chest might want to have multiple chest or delt days. Anyways enjoy the program.

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Dec 24, 2024 06:26
Last Edited
Jun 18, 2025 11:01

Summary

**DBP 2.0** is an intense 5-week program designed for those ready to elevate their strength training game. With a structured 7-day weekly schedule, you'll target major muscle groups through a variety of exercises, including bench presses, lat pulldowns, and shoulder presses, ensuring comprehensive development. Each workout is tailored to push your limits, combining compound lifts with accessory movements for balanced growth. Perfect for gym-goers seeking to build muscle and improve overall fitness, this program will keep you motivated and on track to achieve your goals.

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Paused)

5-8 reps

2-3 reps

8-12 reps

RPE 6

RPE 9

RPE 8.5

Incline Bench Press (Barbell)

8-15 reps

Chest Press (Machine)

12-20 reps

Tricep Extension (Cable)

8-15 reps

Overhead Tricep Extension (Cable)

8-15 reps

Cardio

Day 1

Bench Press (Paused)

5-8 reps

2-3 reps

8-12 reps

RPE 6

RPE 9

RPE 8.5

Incline Bench Press (Barbell)

8-15 reps

Chest Press (Machine)

12-20 reps

Tricep Extension (Cable)

8-15 reps

Overhead Tricep Extension (Cable)

8-15 reps

Cardio

Day 1

Bench Press (Paused)

5-8 reps

2-3 reps

8-12 reps

RPE 6

RPE 9

RPE 8.5

Incline Bench Press (Barbell)

8-15 reps

Chest Press (Machine)

12-20 reps

Tricep Extension (Cable)

8-15 reps

Overhead Tricep Extension (Cable)

8-15 reps

Cardio

Day 1

Bench Press (Paused)

5-8 reps

2-3 reps

8-12 reps

RPE 6

RPE 9

RPE 8.5

Incline Bench Press (Barbell)

8-15 reps

Chest Press (Machine)

12-20 reps

Tricep Extension (Cable)

8-15 reps

Overhead Tricep Extension (Cable)

8-15 reps

Cardio

Day 1

Bench Press (Paused)

5-8 reps

2-3 reps

8-12 reps

RPE 6

RPE 9

RPE 8.5

Incline Bench Press (Barbell)

8-15 reps

Chest Press (Machine)

12-20 reps

Tricep Extension (Cable)

8-15 reps

Overhead Tricep Extension (Cable)

8-15 reps

Cardio

Day 2

Lat Pulldown

8-15 reps

T-Bar Row

8-15 reps

6-12 reps

Single Arm Row (Dumbbell)

8-15 reps

6-12 reps

Standing Pullover (Cable)

10-18 reps

Cardio

Day 2

Lat Pulldown

8-15 reps

T-Bar Row

8-15 reps

6-12 reps

Single Arm Row (Dumbbell)

8-15 reps

6-12 reps

Standing Pullover (Cable)

10-18 reps

Cardio

Day 2

Lat Pulldown

8-15 reps

T-Bar Row

8-15 reps

6-12 reps

Single Arm Row (Dumbbell)

8-15 reps

6-12 reps

Standing Pullover (Cable)

10-18 reps

Cardio

Day 2

Lat Pulldown

8-15 reps

T-Bar Row

8-15 reps

6-12 reps

Single Arm Row (Dumbbell)

8-15 reps

6-12 reps

Standing Pullover (Cable)

10-18 reps

Cardio

Day 2

Lat Pulldown

8-15 reps

T-Bar Row

8-15 reps

6-12 reps

Single Arm Row (Dumbbell)

8-15 reps

6-12 reps

Standing Pullover (Cable)

10-18 reps

Cardio

Day 3

Cardio

Day 3

Cardio

Day 3

Cardio

Day 3

Cardio

Day 3

Cardio

Day 4

Seated Shoulder Press (Dumbbell)

8-15 reps

5-10 reps

8-12 reps

Lateral Raise (Cable)

10-18 reps

Seated Lateral Raise

10-18 reps

Single Arm Rear Delt Cable Fly

10-18 reps

Bicep Curl (EZ Bar)

10-20 reps

Preacher Curl Machine

8-14 reps

Incline Curl (Dumbbell)

8-12 reps

Cardio

Day 4

Seated Shoulder Press (Dumbbell)

8-15 reps

5-10 reps

8-12 reps

Lateral Raise (Cable)

10-18 reps

Seated Lateral Raise

10-18 reps

Single Arm Rear Delt Cable Fly

10-18 reps

Bicep Curl (EZ Bar)

10-20 reps

Preacher Curl Machine

8-14 reps

Incline Curl (Dumbbell)

8-12 reps

Cardio

Day 4

Seated Shoulder Press (Dumbbell)

8-15 reps

5-10 reps

8-12 reps

Lateral Raise (Cable)

10-18 reps

Seated Lateral Raise

10-18 reps

Single Arm Rear Delt Cable Fly

10-18 reps

Bicep Curl (EZ Bar)

10-20 reps

Preacher Curl Machine

8-14 reps

Incline Curl (Dumbbell)

8-12 reps

Cardio

Day 4

Seated Shoulder Press (Dumbbell)

8-15 reps

5-10 reps

8-12 reps

Lateral Raise (Cable)

10-18 reps

Seated Lateral Raise

10-18 reps

Single Arm Rear Delt Cable Fly

10-18 reps

Bicep Curl (EZ Bar)

10-20 reps

Preacher Curl Machine

8-14 reps

Incline Curl (Dumbbell)

8-12 reps

Cardio

Day 4

Seated Shoulder Press (Dumbbell)

8-15 reps

5-10 reps

8-12 reps

Lateral Raise (Cable)

10-18 reps

Seated Lateral Raise

10-18 reps

Single Arm Rear Delt Cable Fly

10-18 reps

Bicep Curl (EZ Bar)

10-20 reps

Preacher Curl Machine

8-14 reps

Incline Curl (Dumbbell)

8-12 reps

Cardio

Day 5

Bench Press (Close Grip)

8-12 reps

5-8 reps

Tricep Extension (Cable)

8-15 reps

8-12 reps

Single Arm Overhead Tricep Extension

8-15 reps

Deficit Deadlift (Barbell)

5-8 reps

Deadlift (Barbell)

5-8 reps

3-5 reps

Lat Pulldown

8-15 reps

Chest Supported Row (Machine)

8-12 reps

Cardio

Day 5

Bench Press (Close Grip)

8-12 reps

5-8 reps

Tricep Extension (Cable)

8-15 reps

8-12 reps

Single Arm Overhead Tricep Extension

8-15 reps

Deficit Deadlift (Barbell)

5-8 reps

Deadlift (Barbell)

5-8 reps

3-5 reps

Lat Pulldown

8-15 reps

Chest Supported Row (Machine)

8-12 reps

Cardio

Day 5

Bench Press (Close Grip)

8-12 reps

5-8 reps

Tricep Extension (Cable)

8-15 reps

8-12 reps

Single Arm Overhead Tricep Extension

8-15 reps

Deficit Deadlift (Barbell)

5-8 reps

Deadlift (Barbell)

5-8 reps

3-5 reps

Lat Pulldown

8-15 reps

Chest Supported Row (Machine)

8-12 reps

Cardio

Day 5

Bench Press (Close Grip)

8-12 reps

5-8 reps

Tricep Extension (Cable)

8-15 reps

8-12 reps

Single Arm Overhead Tricep Extension

8-15 reps

Deficit Deadlift (Barbell)

5-8 reps

Deadlift (Barbell)

5-8 reps

3-5 reps

Lat Pulldown

8-15 reps

Chest Supported Row (Machine)

8-12 reps

Cardio

Day 5

Bench Press (Close Grip)

8-12 reps

5-8 reps

Tricep Extension (Cable)

8-15 reps

8-12 reps

Single Arm Overhead Tricep Extension

8-15 reps

Deficit Deadlift (Barbell)

5-8 reps

Deadlift (Barbell)

5-8 reps

3-5 reps

Lat Pulldown

8-15 reps

Chest Supported Row (Machine)

8-12 reps

Cardio

Day 6

Cardio

Day 6

Cardio

Day 6

Cardio

Day 6

Cardio

Day 6

Cardio

Day 7

Squat (Barbell)

8-12 reps

5-8 reps

15-30 reps

10-15 reps

Hack Squat

8-20 reps

8-15 reps

Leg Extension

10-20 reps

Lying Leg Curl

10-20 reps

Standing Calf Raise

10-18 reps

Seated Calf Raise

10-18 reps

Cardio

Day 7

Squat (Barbell)

8-12 reps

5-8 reps

15-30 reps

10-15 reps

Hack Squat

8-20 reps

8-15 reps

Leg Extension

10-20 reps

Lying Leg Curl

10-20 reps

Standing Calf Raise

10-18 reps

Seated Calf Raise

10-18 reps

Cardio

Day 7

Squat (Barbell)

8-12 reps

5-8 reps

15-30 reps

10-15 reps

Hack Squat

8-20 reps

8-15 reps

Leg Extension

10-20 reps

Lying Leg Curl

10-20 reps

Standing Calf Raise

10-18 reps

Seated Calf Raise

10-18 reps

Cardio

Day 7

Squat (Barbell)

8-12 reps

5-8 reps

15-30 reps

10-15 reps

Hack Squat

8-20 reps

8-15 reps

Leg Extension

10-20 reps

Lying Leg Curl

10-20 reps

Standing Calf Raise

10-18 reps

Seated Calf Raise

10-18 reps

Cardio

Day 7

Squat (Barbell)

8-12 reps

5-8 reps

15-30 reps

10-15 reps

Hack Squat

8-20 reps

8-15 reps

Leg Extension

10-20 reps

Lying Leg Curl

10-20 reps

Standing Calf Raise

10-18 reps

Seated Calf Raise

10-18 reps

Cardio

Day 1

Bench Press (Paused)

1 Set

2 Sets

1 Set

5-8 Reps

2-3 Reps

8-12 Reps

@8.5

Incline Bench Press (Barbell)

3 Sets

8-15 Reps

Chest Press (Machine)

3 Sets

12-20 Reps

Tricep Extension (Cable)

3 Sets

8-15 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-15 Reps

Cardio

1 Set

Day 2

Lat Pulldown

3 Sets

8-15 Reps

T-Bar Row

2 Sets

1 Set

8-15 Reps

6-12 Reps

Single Arm Row (Dumbbell)

1 Set

2 Sets

8-15 Reps

6-12 Reps

Standing Pullover (Cable)

3 Sets

10-18 Reps

Cardio

1 Set

Day 3

Cardio

1 Set

Day 4

Seated Shoulder Press (Dumbbell)

1 Set

8-15 Reps

5-10 Reps

8-12 Reps

Lateral Raise (Cable)

3 Sets

10-18 Reps

Seated Lateral Raise

3 Sets

10-18 Reps

Single Arm Rear Delt Cable Fly

4 Sets

10-18 Reps

Bicep Curl (EZ Bar)

4 Sets

10-20 Reps

Preacher Curl Machine

3 Sets

8-14 Reps

Incline Curl (Dumbbell)

2 Sets

8-12 Reps

Cardio

1 Set

Day 5

Bench Press (Close Grip)

2 Sets

1 Set

8-12 Reps

5-8 Reps

Tricep Extension (Cable)

2 Sets

1 Set

8-15 Reps

8-12 Reps

Single Arm Overhead Tricep Extension

3 Sets

8-15 Reps

Deficit Deadlift (Barbell)

2 Sets

5-8 Reps

Deadlift (Barbell)

1 Set

2 Sets

5-8 Reps

3-5 Reps

Lat Pulldown

2 Sets

8-15 Reps

Chest Supported Row (Machine)

3 Sets

8-12 Reps

Cardio

1 Set

Day 6

Cardio

1 Set

Day 7

Squat (Barbell)

1 Set

8-12 Reps

5-8 Reps

15-30 Reps

10-15 Reps

Hack Squat

1 Set

2 Sets

8-20 Reps

8-15 Reps

Leg Extension

2 Sets

10-20 Reps

Lying Leg Curl

4 Sets

10-20 Reps

Standing Calf Raise

3 Sets

10-18 Reps

Seated Calf Raise

2 Sets

10-18 Reps

Cardio

1 Set