ASCENDANCY 2.0

by Bakir Torkman

1 athletes joined

Program Description

Achieving narcissistic credibilty.

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
40 minutes
Created
Dec 16, 2025 12:18
Last Edited
Dec 16, 2025 12:36

Muscle Engagement

Front

Back

MuscleSet

Triceps

18.9%

Front Delts

10.5%

Chest

10.5%

Calves

8.4%

Abs

7.4%

Middle Delts

7.4%

Quadriceps

6.3%

Hamstrings

6.3%

Lats

5.3%

Glutes

4.2%

Forearms

4.2%

Upper Back

3.2%

Biceps

3.2%

Rear Delts

2.1%

Adductors

1.1%

Lower Back

1.1%

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 9

WEEK 10

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 1

High Bar Squat (Barbell)

Calf Raise (Machine)

Romanian Deadlift (Barbell)

Tib Curl Machine

Leg Extension

Standing Calf Raise

Lying Leg Curl

Decline Sit Up (Weighted)

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 2

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Alternating Hammer Curl

Skiers

Unilateral Rope Overhead Extension

Lateral Raise (Cable)

Rope cable curl

Rope Cable French Press

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 3

Incline Bench Press (Barbell)

Weighted Wide Grip pull-ups

Overhead Press (Barbell)

Unilateral Upper Back Cable Row

High Low Chest Fly

Dumbbell Bench Pullover

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 4

Forearm Cable Curl

Standing Calf Raise

Decline Leg Raises (Twist)

Calf Raise (Machine)

Reverse Wrist Curl (Barbell)

Decline Sit Up (Weighted)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 5

Preacher Incline Curl

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Unilateral Rear Delt Fly

Unilateral Machine Preacher Curl

Alternating Hammer Curl

Overhead Extension (Dumbbell)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 6

Incline Bench Press (Dumbbell)

Seated Row (Machine)

Dip (Weighted)

Close Grip Special Handle Lat Pulldown

Low high Chest Fly

Standing Pullover (Cable)

Day 1

High Bar Squat (Barbell)

1 Set

Calf Raise (Machine)

3 Sets

Romanian Deadlift (Barbell)

3 Sets

Tib Curl Machine

3 Sets

Leg Extension

3 Sets

Standing Calf Raise

3 Sets

Lying Leg Curl

3 Sets

Decline Sit Up (Weighted)

3 Sets

Day 2

Overhead Tricep Extension (Cable)

3 Sets

Preacher Curl (EZ Bar)

3 Sets

Alternating Hammer Curl

3 Sets

Skiers

3 Sets

Unilateral Rope Overhead Extension

3 Sets

Lateral Raise (Cable)

1 Set

Rope cable curl

3 Sets

Rope Cable French Press

3 Sets

Day 3

Incline Bench Press (Barbell)

3 Sets

Weighted Wide Grip pull-ups

3 Sets

Overhead Press (Barbell)

3 Sets

Unilateral Upper Back Cable Row

3 Sets

High Low Chest Fly

3 Sets

Dumbbell Bench Pullover

3 Sets

Day 4

Forearm Cable Curl

3 Sets

Standing Calf Raise

3 Sets

Decline Leg Raises (Twist)

1 Set

Calf Raise (Machine)

3 Sets

Reverse Wrist Curl (Barbell)

3 Sets

Decline Sit Up (Weighted)

1 Set

Day 5

Preacher Incline Curl

3 Sets

1 Set

V-Handle Tricep Pushdown (Cable)

3 Sets

Skull Crusher (Dumbbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Unilateral Rear Delt Fly

3 Sets

Unilateral Machine Preacher Curl

3 Sets

Alternating Hammer Curl

3 Sets

Overhead Extension (Dumbbell)

3 Sets

Day 6

Incline Bench Press (Dumbbell)

3 Sets

Seated Row (Machine)

3 Sets

Dip (Weighted)

3 Sets

Close Grip Special Handle Lat Pulldown

3 Sets

Low high Chest Fly

3 Sets

Standing Pullover (Cable)

3 Sets