REDEMPTION: 28-3

by Jon Bon Giorno, PhD

Program Description

You were counted out. Left behind. Maybe you fell off your training. Maybe you never got the respect you knew you deserved. This isn’t just another hypertrophy program—this is your four-day warpath back to dominance. Inspired by Tom Brady’s legendary 28-3 Super Bowl comeback, this split is built for those chasing muscle with a chip on their shoulder. Every rep is a response. Every pump is a promise. This is about more than size—this is about redemption. What's Inside: 🔥 4 ruthless days — chest/back, legs, arms, and delt domination 💥 High-volume, no-fluff programming designed to carve dense, defined muscle 🧠 Strategic intensity techniques (supersets, slow eccentrics, top sets) to break plateaus 🛡️ Recovery dialed in to keep you in the fight—no burnouts, no excuses 🏁 Progression built to storm the scoreboard week after week This is the split for people who train like they're behind. Because in your head, you still are. Run it if you’re ready to stop talking and start building.

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jan 01, 2025 04:17
Last Edited
Aug 04, 2025 06:42

Summary

**REDEMPTION 2.0** is an 8-week, 4-day workout program designed to sculpt and strengthen your physique through targeted training. Each week features a balanced split focusing on upper and lower body workouts, with an emphasis on hypertrophy and strength. Expect to engage in supersets and heavy lifts that challenge your limits and promote muscle growth. This program is perfect for those ready to reclaim their fitness journey and achieve impressive results!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

9.8%

Chest

Front Delts

8.8%

Hamstrings

8.8%

Triceps

8.7%

Middle Delts

8.6%

Quadriceps

8.3%

Biceps

8.2%

Lats

Abs

5.3%

Rear Delts

5.2%

Glutes

3.9%

Calves

3.9%

Lower Back

2.1%

Forearms

1.2%

Adductors

0.8%

Abductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 1

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 1

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 1

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 1

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 1

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 1

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 1

Incline Bench Press (Smith Machine)

8 reps

Chin-Up (Weighted)

15 reps

Chest Fly (Cable)

15 reps

Shoulder Press (Machine)

10 reps

Preacher Curl (Dumbbell)

15 reps

JM Press

8 reps

One Arm Lateral Raise (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 2

Squat (Smith Machine)

8 reps

Leg Extension

10 reps

Romanian Deadlift (Dumbbell)

8 reps

Leg Curl

10 reps

Seated Wide-Grip Row (Cable)

12 reps

Standing Calf Raise

12 reps

Lateral Raise (Dumbbell)

15 reps

Cable Crunch

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 3

Bicep Curl (Cable)

8 reps

Tricep Pushdown (Cable)

12 reps

Hammer Curl (Cable)

8 reps

Overhead Tricep Extension (Cable)

12 reps

Chest Press (Machine)

12 reps

Pull-Up (Weighted)

15 reps

One Arm Lateral Raise (Cable)

15 reps

Rear Delt Fly (Cable)

15 reps

Pec Deck (Machine)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 4

Leg Extension

15 reps

Leg Press

15 reps

Calf Raise (Leg Press)

15 reps

Romanian Deadlift (Dumbbell)

12 reps

Leg Curl

15 reps

Chest Supported Row (Machine)

12 reps

Lateral Raise (Dumbbell)

15 reps

Leg Raise (Captain's Chair)

15 reps

Day 1

Incline Bench Press (Smith Machine)

3 Sets

8 Reps

Chin-Up (Weighted)

3 Sets

15 Reps

Chest Fly (Cable)

3 Sets

15 Reps

Shoulder Press (Machine)

2 Sets

10 Reps

Preacher Curl (Dumbbell)

3 Sets

15 Reps

JM Press

3 Sets

8 Reps

One Arm Lateral Raise (Cable)

3 Sets

12 Reps

Rear Delt Fly (Cable)

3 Sets

12 Reps

Day 2

Squat (Smith Machine)

3 Sets

8 Reps

Leg Extension

3 Sets

10 Reps

Romanian Deadlift (Dumbbell)

2 Sets

8 Reps

Leg Curl

3 Sets

10 Reps

Seated Wide-Grip Row (Cable)

3 Sets

12 Reps

Standing Calf Raise

3 Sets

12 Reps

Lateral Raise (Dumbbell)

2 Sets

15 Reps

Cable Crunch

3 Sets

15 Reps

Day 3

Bicep Curl (Cable)

3 Sets

8 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Hammer Curl (Cable)

3 Sets

8 Reps

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Chest Press (Machine)

3 Sets

12 Reps

Pull-Up (Weighted)

3 Sets

15 Reps

One Arm Lateral Raise (Cable)

3 Sets

15 Reps

Rear Delt Fly (Cable)

3 Sets

15 Reps

Pec Deck (Machine)

3 Sets

15 Reps

Day 4

Leg Extension

3 Sets

15 Reps

Leg Press

3 Sets

15 Reps

Calf Raise (Leg Press)

3 Sets

15 Reps

Romanian Deadlift (Dumbbell)

2 Sets

12 Reps

Leg Curl

3 Sets

15 Reps

Chest Supported Row (Machine)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

2 Sets

15 Reps

Leg Raise (Captain's Chair)

3 Sets

15 Reps