Program Description
"IT'S GONNA BE A GREAT COMEBACK" -------- This is for serious heads who want redemption, no clown stuff, no screwing around. You have to lock in. It's time to perform. -------- "They didn't believe in us. BUT GOD DID!"
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedDec 19, 2024 08:29
- Last EditedJun 18, 2025 11:29
Summary
**REDEMPTION** is an intense 8-week workout program designed to transform your strength and physique through a balanced focus on both upper and lower body training. Committing four days a week, you'll engage in a variety of exercises, including Smith machine squats, Romanian deadlifts, and incline bench presses, ensuring comprehensive muscle development. Each session is structured to challenge your limits while promoting recovery, making it ideal for lifters ready to take their fitness journey to the next level. Equip yourself with a full gym and get ready to reclaim your strength!
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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
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
Rear Delt Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chin-Up (Weighted)
3
15 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
12 reps
-
5B
Hammer Curl (Cable)
3
8 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Cable)
3
8 reps
-
7A
One Arm Lateral Raise (Cable)
3
12 reps
-
7B
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
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
Calf Raise (Leg Press)
3
15 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Pull-Up (Weighted)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5A
JM Press
3
8 reps
-
5B
Preacher Curl (Dumbbell)
3
15 reps
-
6A
One Arm Lateral Raise (Cable)
3
15 reps
-
6B
Rear Delt Fly (Cable)
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 8 Weeks
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
Calf Raise (Leg Press)3 Sets
15 Reps
-
6
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
8
Cable Crunch3 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)3 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)3 Sets
15 Reps
-
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
8 Reps
-
2
Chest Fly (Cable)3 Sets
15 Reps
-
3
Chin-Up (Weighted)3 Sets
15 Reps
-
4
Shoulder Press (Machine)2 Sets
10 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
5B
Hammer Curl (Cable)3 Sets
8 Reps
-
6A
Tricep Pushdown (Cable)3 Sets
12 Reps
-
6B
Bicep Curl (Cable)3 Sets
8 Reps
-
7A
One Arm Lateral Raise (Cable)3 Sets
12 Reps
-
7B
Rear Delt Fly (Cable)3 Sets
12 Reps
-
Day 3
1
Bench Press (Dumbbell)3 Sets
12 Reps
-
2
Pec Deck (Machine)3 Sets
15 Reps
-
3
Pull-Up (Weighted)3 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)2 Sets
12 Reps
-
5A
JM Press3 Sets
8 Reps
-
5B
Preacher Curl (Dumbbell)3 Sets
15 Reps
-
6A
One Arm Lateral Raise (Cable)3 Sets
15 Reps
-
6B
Rear Delt Fly (Cable)3 Sets
15 Reps
-