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
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedJan 01, 2025 04:17
- Last EditedAug 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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8 reps
-
1B
Chin-Up (Weighted)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4A
Preacher Curl (Dumbbell)
3
15 reps
-
4B
JM Press
3
8 reps
-
5A
One Arm Lateral Raise (Cable)
3
12 reps
-
5B
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Extension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Wide-Grip Row (Cable)
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8 reps
-
1B
Tricep Pushdown (Cable)
3
12 reps
-
2A
Hammer Curl (Cable)
3
8 reps
-
2B
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pull-Up (Weighted)
3
15 reps
-
5A
One Arm Lateral Raise (Cable)
3
15 reps
-
5B
Rear Delt Fly (Cable)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2A
Leg Press
3
15 reps
-
2B
Calf Raise (Leg Press)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
12 reps
-
4
Leg Curl
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)3 Sets
8 Reps
-
1B
Chin-Up (Weighted)3 Sets
15 Reps
-
2
Chest Fly (Cable)3 Sets
15 Reps
-
3
Shoulder Press (Machine)2 Sets
10 Reps
-
4A
Preacher Curl (Dumbbell)3 Sets
15 Reps
-
4B
JM Press3 Sets
8 Reps
-
5A
One Arm Lateral Raise (Cable)3 Sets
12 Reps
-
5B
Rear Delt Fly (Cable)3 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)3 Sets
8 Reps
-
2
Leg Extension3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)2 Sets
8 Reps
-
4
Leg Curl3 Sets
10 Reps
-
5
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
-
6
Standing Calf Raise3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
8
Cable Crunch3 Sets
15 Reps
-
Day 3
1A
Bicep Curl (Cable)3 Sets
8 Reps
-
1B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
2A
Hammer Curl (Cable)3 Sets
8 Reps
-
2B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
3
Chest Press (Machine)3 Sets
12 Reps
-
4
Pull-Up (Weighted)3 Sets
15 Reps
-
5A
One Arm Lateral Raise (Cable)3 Sets
15 Reps
-
5B
Rear Delt Fly (Cable)3 Sets
15 Reps
-
6
Pec Deck (Machine)3 Sets
15 Reps
-
Day 4
1
Leg Extension3 Sets
15 Reps
-
2A
Leg Press3 Sets
15 Reps
-
2B
Calf Raise (Leg Press)3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)2 Sets
12 Reps
-
4
Leg Curl3 Sets
15 Reps
-
5
Chest Supported Row (Machine)3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)3 Sets
15 Reps
-