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Captain Forhead's Quit Being a Fat Turd 2.0

by Drew Wiard

Program Description

This is an intermediate level lifting regimen set for 8 weeks that should hit the majority of muscle groups or a well-rounded approach.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 28, 2025 01:21
  • Last Edited
    Dec 28, 2025 06:15
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Biceps
14.5%
Lats
11.9%
Abs
9.6%
Front Delts
8.3%
Glutes
7.9%
Hamstrings
7.3%
Middle Delts
6.6%
Lower Back
5%
Triceps
4.6%
Rear Delts
3.6%
Quadriceps
2.6%
Forearms
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
6-8 reps
-
2
Single Arm Iso Row
4
12-16 reps
-
3
Back Extension (Weighted)
4
8-10 reps
-
4
Preacher Curl (Machine)
4
12-20 reps
-
5
Concentration Curl
4
8-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
ISO-Lateral Bench Press
4
6-10 reps
-
2
ISO-Lateral Bench Shrug
3
8-14 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Decline Chest Press (Machine)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
4
10-18 reps
-
6
Cable Crunch
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10-14 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Trap Bar Deadlift
4
8-12 reps
-
4
Bicep Curl (Barbell)
3
6-12 reps
-
5
T-Bar Row
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
8-16 reps
-
2
Front Raise
4
6-12 reps
-
3
Rear Delt Fly (Cable)
4
8-16 reps
-
4
Lateral Raise (Machine)
3
6-10 reps
-
5
Abs Crunch (Machine)
3
12-18 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Lunge
3
14-20 reps
-
2
Hip Thrust (Machine)
3
8-20 reps
-
3
Glute Kickback
3
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Hanging Oblique Knee Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Lat Pulldown
4 Sets
6-8 Reps
-
2
Single Arm Iso Row
4 Sets
12-16 Reps
-
3
Back Extension (Weighted)
4 Sets
8-10 Reps
-
4
Preacher Curl (Machine)
4 Sets
12-20 Reps
-
5
Concentration Curl
4 Sets
8-14 Reps
-
Day 2
1
ISO-Lateral Bench Press
4 Sets
6-10 Reps
-
2
ISO-Lateral Bench Shrug
3 Sets
8-14 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Decline Chest Press (Machine)
3 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
4 Sets
10-18 Reps
-
6
Cable Crunch
3 Sets
15-30 Reps
-
Day 3
1
Chin-Up (Assisted)
4 Sets
10-14 Reps
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Trap Bar Deadlift
4 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
6-12 Reps
-
5
T-Bar Row
3 Sets
6-12 Reps
-
Day 4
1
Upright Row (Cable)
4 Sets
8-16 Reps
-
2
Front Raise
4 Sets
6-12 Reps
-
3
Rear Delt Fly (Cable)
4 Sets
8-16 Reps
-
4
Lateral Raise (Machine)
3 Sets
6-10 Reps
-
5
Abs Crunch (Machine)
3 Sets
12-18 Reps
-
Day 5
1
Dumbbell Bench Lunge
3 Sets
14-20 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-20 Reps
-
3
Glute Kickback
3 Sets
8-12 Reps
-
4
Lying Leg Curl
4 Sets
8-12 Reps
-
5
Hanging Oblique Knee Raise
3 Sets
AMRAP
-