logo
BoostcampPNG

Slayer 2.0

by

Program Description

DIPS and PULL UPS focus

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 08, 2026 09:35
  • Last Edited
    Apr 08, 2026 10:48
Muscle Engagement
Front
Back
MuscleSet
Biceps
19.2%
Upper Back
16.7%
Lats
12.8%
Front Delts
12.2%
Triceps
11.5%
Chest
9%
Middle Delts
6.4%
Forearms
5.1%
Rear Delts
4.5%
Abs
2.6%
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
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
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
2
7-12 reps
-
2
AD Press (Smith Machine)
1
1
6-10 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-10 reps
8-12 reps
-
-
4
One Arm Triceps Extension
2
8-12 reps
-
5
Power Shrug
2
10-15 reps
-
6
JM Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Smith Machine)
2
6-10 reps
-
3
Alternating Dumbbell Curl
2
6-16 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
One Arm Triceps Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
6-12 reps
RPE 9.5
RPE 8
2
Chest Supported Row (Barbell)
2
7-12 reps
-
3
Decline Sit Up (Weighted)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-12 reps
-
5
Lat Pulldown
1
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
1
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Supported Row (Barbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
-
-
2
AD Press (Smith Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
4
One Arm Triceps Extension
2 Sets
8-12 Reps
-
5
Power Shrug
2 Sets
10-15 Reps
-
6
JM Press (Smith Machine)
2 Sets
6-10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 2
1
Pull-Up (Weighted)
3 Sets
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Alternating Dumbbell Curl
1 Set
1 Set
6-16 Reps
6-16 Reps
-
-
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
5
Seated Row (Cable)
2 Sets
8-12 Reps
-
6
One Arm Triceps Extension
2 Sets
8-12 Reps
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
3-5 Reps
6-12 Reps
6-12 Reps
@9.5
@8
@8
2
Chest Supported Row (Barbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
-
-
3
Decline Sit Up (Weighted)
2 Sets
6-8 Reps
-
4
Reverse Pec Deck
2 Sets
8-12 Reps
-
5
Lat Pulldown
1 Set
8-12 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Lateral Raise (Cable)
1 Set
8-12 Reps
-