Irish Dwarf 2
Made for big “ball”ers Chris Peacock on SoundCloud
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps |
| 1 | 12–15 reps | ||
| 2 | Single Arm Row (Cable) | 3 | 10–15 reps |
| Superset | |||
| 3A | Chest Supported Row (Machine) | 1 | 5–8 reps |
| 1 | 11–15 reps | ||
| 3B | Pullover (Dumbbell) | 2 | 8–15 reps |
| 4 | Incline Curl (Dumbbell) | 1 | 5–7 reps |
| 1 | 8–10 reps | ||
| 1 | 9–12 reps | ||
| 5 | Hammer Curl (Cable) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 6–8 reps |
| 1 | 8–12 reps | ||
| 2 | Dip (Weighted) | 2 | 5–8 reps |
| 1 | 8–12 reps | ||
| 3 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 4 | Tricep Extension (Cable) | 2 | 10–12 reps |
| 5 | Tricep Rope Push Down (Cable) | 1 | 9–12 reps |
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 4–6 reps |
| 1 | 8–12 reps | ||
| Superset | |||
| 2A | Back Extension (Weighted) | 2 | 12–15 reps |
| 2B | Lying Leg Curl | 1 | 6–8 reps |
| 1 | 10–15 reps | ||
| 3 | Leg Extension | 1 | 8–10 reps |
| 1 | 12–15 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 5 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 4–6 reps |
| 1 | 10–12 reps | ||
| 2 | Lat Pulldown (Single Arm) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps | ||
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 4 | Bent Over Row (Dumbbell) | 1 | 6–8 reps |
| 1 | 12–15 reps | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 8–12 reps |
| 2 | 12–15 reps | ||
| 6 | Powell Raise | 1 | 8–12 reps |
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Preacher Curl (EZ Bar) | 1 | 3–5 reps |
| 2 | 8–10 reps | ||
| 1 | 12–15 reps | ||
| 1B | Tricep Extension (Cable) | 1 | 8–10 reps |
| 2 | 12–15 reps | ||
| Superset | |||
| 2A | Hammer Curl | 1 | 8–10 reps |
| 2 | 12–15 reps | ||
| 2B | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 2 | 12–15 reps | ||
| 3 | Leg Press | 1 | 5–7 reps |
| 2 | 12–15 reps | ||
| 4 | Leg Extension | 1 | 10–12 reps |
| 2 | 15–100 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 5 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Irish Dwarf 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Irish Dwarf 2 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Irish Dwarf 2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
