Twain - Bodybuilding - Improvement phase 2
Bodybuilding program for the intermediate bodybuilder looking to improve their lower body and back size.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 6–10 reps | @8.5–9 |
| 2 | Hip Adductor (Machine) | 2 | 8–12 reps | @8–9 |
| 3 | Calf Raise (Leg Press) | 3 | 6–12 reps | @9–10 |
| 4 | Lying Leg Curl | 2 | 8–12 reps | @8–9 |
| 5 | Standing Single Leg Curl (Plate Loaded) | 2 | 8–12 reps | @8–9 |
| 6 | 45 Deg Hip Extension | 2 | 6–12 reps | @8–9 |
| 7 | Leg Extension | 3 | 8–12 reps | @9–10 |
| 8 | Leg Press (45 Degrees) | 1 | 6–10 reps | @8–9 |
| 1 | 8–15 reps | @8–9 | ||
| 9 | Hack Squat | 2 | 6–10 reps | @8–9 |
| 10 | Single Leg Press | 2 | 10–15 reps | @8.5–9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Decline Sit Up (Weighted) | 3 | 10–15 reps | @9–10 |
| 2 | Lateral Raise (Dumbbell) | 3 | 10–20 reps | @9–10 |
| 3 | Chest Fly (Machine) | 2 | 8–12 reps | @8–9 |
| 4 | Incline Bench Press (Smith Machine) | 2 | 6–10 reps | @8–9 |
| 5 | Lateral Raise (Cable) | 3 | 10–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Barbell Row | 2 | 6–12 reps | @8–9 |
| 2 | Single Arm Row (Cable) | 2 | 8–12 reps | @8.5–9.5 |
| 3 | Wide Grip Lat Pulldown | 3 | 8–15 reps | @8.5–9.5 |
| 4 | Seated Row (Cable) | 3 | 8–12 reps | @8.5–9.5 |
| 5 | Decline Bench (Smith Machine) | 3 | 6–12 reps | @8–9 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8.5–9.5 |
| 7 | Preacher Curl (Dumbbell) | 3 | 8–12 reps | @8.5–9.5 |
| 8 | Bayesian Curl | 3 | 10–15 reps | @8.5–9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 8–12 reps | @8.5–9.5 |
| 2 | Hip Adductor (Machine) | 3 | 10–15 reps | @8.5–9.5 |
| 3 | Seated Calf Raise | 3 | 8–15 reps | @9–10 |
| 4 | Lying Leg Curl | 3 | 8–12 reps | @8.5–9.5 |
| 5 | Single-Leg Leg Curl | 3 | 8–12 reps | @8.5–9.5 |
| 6 | Romanian Deadlift (Barbell) | 2 | 5–10 reps | @8–9 |
| 7 | Hack Squat | 2 | 6–10 reps | @8–9 |
| 8 | Leg Press (45 Degrees) | 2 | 8–12 reps | @8.5–9.5 |
| 9 | Single Leg Press | 2 | 8–15 reps | @8.5–9.5 |
| 10 | Leg Extension | 2 | 10–15 reps | @8.5–9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Decline Sit Up (Weighted) | 3 | 6–12 reps | @8.5–9.5 |
| 2 | Lateral Raise (Machine) | 3 | 10–15 reps | @8.5–9.5 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @8–9 |
| 4 | Bench Press (Smith Machine) | 2 | 8–12 reps | @8–9 |
| 5 | Lateral Raise (Cable) | 3 | 8–12 reps | @8.5–9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 2 | 6–12 reps | @8.5–9.5 |
| 2 | Seated Row (Cable) | 2 | 6–12 reps | @8.5–9.5 |
| 3 | Chest Supported Row (Machine) | 2 | 8–12 reps | @8.5–9.5 |
| 4 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8–9 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8.5–9.5 |
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, Twain - Bodybuilding - Improvement phase 2 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 90 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.
Twain - Bodybuilding - Improvement phase 2 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.
Twain - Bodybuilding - Improvement phase 2 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.
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