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DEFENDER PHASE 2

by Mark H.

Program Description

Strenght/hypertrophic

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 30, 2025 08:41
  • Last Edited
    Sep 30, 2025 08:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Chest
14%
Lats
13.4%
Biceps
13.4%
Upper Back
9.9%
Front Delts
9.3%
Middle Delts
5.8%
Hamstrings
4.3%
Quadriceps
4.3%
Glutes
3.5%
Forearms
3.5%
Lower Back
2.3%
Abs
1.2%
Rear Delts
0.6%
Abductors
0.4%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
1B
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9-10
2B
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bayesian Curl
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-10 reps
RPE 8-10
1B
Bench Press (Dumbbell)
3
6-10 reps
RPE 9-10
2A
Hack Squat
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9-10
3B
Incline Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9-10
1B
Dip (Weighted)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Seated Row (Cable)
3
8-12 reps
RPE 9-10
3A
Meadows Curl
3
6-10 reps
RPE 9-10
3B
JM Press
3
6-10 reps
RPE 9-10
4
Deficit Push Up
3
12-20 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@8-10
@8-10
1B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3A
Bayesian Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3B
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
Day 2
1A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8-10
@8-10
@8-10
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
Hack Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3B
Incline Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
Day 3
1A
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
2A
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3A
Meadows Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
3B
JM Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
4
Deficit Push Up
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10