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Aidan’s Program 2.0

by Kyle J.
1 athletes joined

Program Description

Get big. Deload sometime between week 4 and 8 depending on when fatigue sets in. If you are cutting it will be closer to 4 and closer to 8 when bulking. Increase load weekly and reps if possible (unless you weren’t in the rep range during previous week). Start at RPE 7 and move to RPE 9 during progression. For deload do day 1-3 cutting sets and reps by half, day 4-6 cut sets, reps, and weight in half.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2024 04:25
  • Last Edited
    Jun 18, 2025 10:07

Summary

Elevate your training with Aidan’s Program 2.0, an intense 8-week journey designed for those ready to push their limits. Committing to 6 days a week, you'll engage in targeted workouts that focus on building strength and muscle across all major groups. Each session is crafted to enhance your performance, featuring exercises like weighted pull-ups and barbell squats, ensuring you maximize gains while honing your technique. Get ready to transform your physique and crush your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-5 reps
6-10 reps
-
-
2
Chest Fly (Cable)
4
10-20 reps
-
3
Upright Row (Barbell)
4
6-15 reps
-
4
Tricep Pushdown (Cable)
4
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Tempo Squat (Barbell)
2
6-10 reps
-
3
Good Morning
4
10-20 reps
-
4
Leg Extension
3
10-20 reps
-
5
Standing Calf Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
-
2
Pull-Up (Assisted)
2
10-20 reps
-
3
Seated Row (Cable)
2
10-20 reps
-
4
Face Pull
2
6-15 reps
-
5
Bicep Curl (Cable)
3
6-15 reps
-
6
Wrist Curls
3
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Overhead Tricep Extension (Cable)
3
10-20 reps
-
3
Military Press (Barbell)
3
6-10 reps
-
4
Lateral Raise (Cable)
3
6-15 reps
-
5
Chest Fly (Machine)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Reverse Lunge (Barbell)
2
8-10 reps
-
4
Seated Hamstring Curl
2
6-15 reps
-
5
Seated Calf Raise
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Seated Hamstring Curl
2
6-15 reps
-
4
Seated Calf Raise
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Seated Hamstring Curl
2
6-15 reps
-
4
Seated Calf Raise
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Seated Hamstring Curl
2
6-15 reps
-
4
Seated Calf Raise
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Seated Hamstring Curl
2
6-15 reps
-
4
Seated Calf Raise
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Seated Hamstring Curl
2
6-15 reps
-
4
Seated Calf Raise
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Seated Hamstring Curl
2
6-15 reps
-
4
Seated Calf Raise
3
15-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5-5 reps
6-8 reps
-
-
2
Leg Press (45 Degrees)
4
10-20 reps
-
3
Seated Hamstring Curl
2
6-15 reps
-
4
Seated Calf Raise
3
15-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
-
2
Preacher Curl (EZ Bar)
2
10-20 reps
-
3
Lat Pulldown
3
8-15 reps
-
4
Chest Supported Row (Machine)
2
10-20 reps
-
5
Shrug (Barbell)
4
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
20-30 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
2
Pull-Up (Assisted)
2 Sets
10-20 Reps
-
3
Seated Row (Cable)
2 Sets
10-20 Reps
-
4
Face Pull
2 Sets
6-15 Reps
-
5
Bicep Curl (Cable)
3 Sets
6-15 Reps
-
6
Wrist Curls
3 Sets
20-30 Reps
-
Day 2
1
Squat (Barbell)
1 Set
5 Reps
-
2
Tempo Squat (Barbell)
2 Sets
6-10 Reps
-
3
Good Morning
4 Sets
10-20 Reps
-
4
Leg Extension
3 Sets
10-20 Reps
-
5
Standing Calf Raise
3 Sets
20-30 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
5-5 Reps
6-8 Reps
-
-
2
Leg Press (45 Degrees)
4 Sets
10-20 Reps
-
3
Reverse Lunge (Barbell)
2 Sets
8-10 Reps
-
4
Seated Hamstring Curl
2 Sets
6-15 Reps
-
5
Seated Calf Raise
3 Sets
15-30 Reps
-
Day 4
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
-
3
Military Press (Barbell)
3 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
6-15 Reps
-
5
Chest Fly (Machine)
3 Sets
10-20 Reps
-
Day 6
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
10-20 Reps
-
3
Lat Pulldown
3 Sets
8-15 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10-20 Reps
-
5
Shrug (Barbell)
4 Sets
10-20 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
20-30 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
4-5 Reps
6-10 Reps
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-
2
Chest Fly (Cable)
4 Sets
10-20 Reps
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3
Upright Row (Barbell)
4 Sets
6-15 Reps
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4
Tricep Pushdown (Cable)
4 Sets
6-15 Reps
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