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Doug’s Age defying workout  (volume 2)

by Doug B.
1 athletes joined

Program Description

This program is designed for all levels of individuals that want to keep moving build muscle and just have an overall enjoyable experience working out

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2026 03:00
  • Last Edited
    Mar 20, 2026 09:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Front Delts
13.7%
Chest
10.1%
Hamstrings
8.5%
Quadriceps
7.5%
Upper Back
7.4%
Glutes
6.9%
Biceps
6.8%
Lats
5.6%
Abs
3.5%
Middle Delts
3.5%
Forearms
2.6%
Rear Delts
1.8%
Lower Back
1.6%
Calves
1.6%
Adductors
1.4%
Abductors
0.8%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
3
Seated Row (Cable)
3
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 6
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Dip (Assisted)
1
2
10 reps
10 reps
RPE 6.5
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Walking Lunge
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Walking Lunge
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Walking Lunge
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Walking Lunge
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Walking Lunge
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Walking Lunge
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Decline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 6.5
RPE 7
5
Dips Between Chairs
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Decline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 6.5
RPE 7
5
Dips Between Chairs
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Decline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 6.5
RPE 7
5
Dips Between Chairs
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Decline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 6.5
RPE 7
5
Dips Between Chairs
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Decline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 6.5
RPE 7
5
Dips Between Chairs
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Decline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 6.5
RPE 7
5
Dips Between Chairs
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 6
RPE 6.5
2
Single Arm Row (Dumbbell)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Hamstring Curl
4
10 reps
RPE 7
3
Calf Raise (Machine)
2
2
12 reps
12 reps
RPE 8
RPE 8.5
4
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Hamstring Curl
4
10 reps
RPE 7
3
Calf Raise (Machine)
2
2
12 reps
12 reps
RPE 8
RPE 8.5
4
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Hamstring Curl
4
10 reps
RPE 7
3
Calf Raise (Machine)
2
2
12 reps
12 reps
RPE 8
RPE 8.5
4
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Hamstring Curl
4
10 reps
RPE 7
3
Calf Raise (Machine)
2
2
12 reps
12 reps
RPE 8
RPE 8.5
4
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Hamstring Curl
4
10 reps
RPE 7
3
Calf Raise (Machine)
2
2
12 reps
12 reps
RPE 8
RPE 8.5
4
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Hamstring Curl
4
10 reps
RPE 7
3
Calf Raise (Machine)
2
2
12 reps
12 reps
RPE 8
RPE 8.5
4
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Assisted)
2 Sets
2 Sets
10 Reps
10 Reps
@6
@6.5
2
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@6
@6.5
3
Seated Row (Cable)
3 Sets
10 Reps
@6.5
4
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
5
Hammer Curl (Cable)
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@6
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@6.5
@7
3
Dip (Assisted)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
5
Overhead Extension (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
@6.5
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Walking Lunge
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
2
Decline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
4
Skull Crusher (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@6.5
@7
5
Dips Between Chairs
3 Sets
12 Reps
@7
Day 5
1
Deadlift (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@6
@6.5
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (Cable)
3 Sets
12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
Day 6
1
Leg Press
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
2
Seated Hamstring Curl
4 Sets
10 Reps
@7
3
Calf Raise (Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@8.5
4
Arnold Press
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7.5