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ΕΜΠΟΛΕΜΟΣ 2

by GHETTO

Program Description

Ένα πρόγραμμα-συνέχεια του προηγούμενου. Μέτριο εύρος ασκήσεων και μέτριο volume. Σκοπός του προγράμματος; Να φτάσεις την δύναμη και σωματική διάπλαση του μέσου.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2025 06:54
  • Last Edited
    Nov 23, 2025 10:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Front Delts
13.6%
Chest
10.6%
Glutes
7.3%
Abs
6.7%
Quadriceps
6.1%
Hamstrings
6.1%
Upper Back
5.9%
Lats
5.5%
Middle Delts
5.2%
Biceps
5.1%
Adductors
3%
Rear Delts
3%
Calves
3%
Lower Back
2.5%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
4 reps
20%
40%
60%
60%
2
Bench Press (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
4 reps
20%
40%
60%
60%
3
Pendlay Row
4
2 reps
60%
4
Hanging Knee Raise
1
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
24 reps
16 reps
8 reps
20%
40%
60%
2
Squat (Barbell)
1
1
2
24 reps
16 reps
8 reps
20%
40%
60%
3
Pendlay Row
4
3 reps
60%
4
Hanging Knee Raise
1
1
8 reps
4 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
4 reps
20%
40%
60%
70%
2
Bench Press (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
4 reps
20%
40%
60%
70%
3
Pendlay Row
4
4 reps
60%
4
Hanging Knee Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
8 reps
20%
40%
60%
70%
2
Squat (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
8 reps
20%
40%
60%
70%
3
Pendlay Row
4
5 reps
60%
4
Hanging Knee Raise
2
1
8 reps
4 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
4 reps
20%
40%
60%
80%
2
Bench Press (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
4 reps
20%
40%
60%
80%
3
Pendlay Row
4
6 reps
60%
4
Hanging Knee Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
8 reps
20%
40%
60%
80%
2
Squat (Barbell)
1
1
1
1
24 reps
16 reps
8 reps
8 reps
20%
40%
60%
80%
3
Pendlay Row
4
7 reps
60%
4
Hanging Knee Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Pull-Up (Weighted)
1
AMRAP
1%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
16 reps
1%
2A
Back Extension (Weighted)
2
10 reps
RPE 6
2B
Goblet Squat
2
10 reps
RPE 6
3
Bench Press (Wide Grip)
1
1
10 reps
10 reps
20%
50%
4
Bench Press (Close Grip)
1
1
10 reps
10 reps
20%
50%
5
Bench Press (Barbell)
1
1
10 reps
10 reps
20%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
16 reps
8 reps
1%
1%
2
Bench Press (Wide Grip)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
4
Bench Press (Barbell)
1
1
10 reps
10 reps
20%
50%
5A
Back Extension (Weighted)
2
10 reps
RPE 6
5B
Goblet Squat
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
16 reps
8 reps
1%
1%
2A
Back Extension (Weighted)
3
10 reps
RPE 6
2B
Goblet Squat
3
10 reps
RPE 6
3
Bench Press (Wide Grip)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
4
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
16 reps
8 reps
1%
1%
2
Bench Press (Wide Grip)
1
2
10 reps
10 reps
20%
50%
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
4
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
5A
Back Extension (Weighted)
3
10 reps
RPE 6
5B
Goblet Squat
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
16 reps
1%
2A
Back Extension (Weighted)
4
10 reps
RPE 6
2B
Goblet Squat
4
10 reps
RPE 6
3
Bench Press (Wide Grip)
1
2
10 reps
10 reps
20%
50%
4
Bench Press (Close Grip)
1
2
10 reps
10 reps
20%
50%
5
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
20%
50%
25%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
16 reps
1%
2
Bench Press (Wide Grip)
1
2
10 reps
10 reps
20%
50%
3
Bench Press (Close Grip)
1
2
10 reps
10 reps
20%
50%
4
Bench Press (Barbell)
1
2
10 reps
10 reps
20%
50%
5A
Back Extension (Weighted)
4
10 reps
RPE 6
5B
Goblet Squat
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
2
1
24 reps
16 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Rear Delt Fly (Dumbbell)
1
16 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 6
3
Bicep Curl (Barbell)
1
1
8 reps
4 reps
RPE 6
RPE 6
4
Tricep Pushdown (Cable)
1
1
8 reps
4 reps
RPE 6
RPE 6
5A
Bayesian Curl
1
1
24 reps
16 reps
RPE 6
RPE 6
5B
Single Arm Pushdown
1
1
24 reps
16 reps
RPE 6
RPE 6
6
Calf Raise (Bodyweight)
1
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
1
24 reps
16 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Rear Delt Fly (Dumbbell)
1
16 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 6
3
Bicep Curl (Barbell)
1
1
8 reps
4 reps
RPE 6
RPE 6
4
Tricep Pushdown (Cable)
1
1
8 reps
4 reps
RPE 6
RPE 6
5A
Bayesian Curl
1
1
24 reps
16 reps
RPE 6
RPE 6
5B
Single Arm Pushdown
1
1
24 reps
16 reps
RPE 6
RPE 6
6
Calf Raise (Bodyweight)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
1
24 reps
16 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Rear Delt Fly (Dumbbell)
1
16 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 6
3
Bicep Curl (Barbell)
2
1
8 reps
4 reps
RPE 6
RPE 6
4
Tricep Pushdown (Cable)
1
1
8 reps
4 reps
RPE 6
RPE 6
5A
Bayesian Curl
1
1
24 reps
16 reps
RPE 6
RPE 6
5B
Single Arm Pushdown
1
1
24 reps
16 reps
RPE 6
RPE 6
6
Calf Raise (Bodyweight)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
1
24 reps
16 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Rear Delt Fly (Dumbbell)
1
16 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 6
3
Bicep Curl (Barbell)
2
1
8 reps
4 reps
RPE 6
RPE 6
4
Tricep Pushdown (Cable)
2
1
8 reps
4 reps
RPE 6
RPE 6
5A
Bayesian Curl
1
1
24 reps
16 reps
RPE 6
RPE 6
5B
Single Arm Pushdown
1
1
24 reps
16 reps
RPE 6
RPE 6
6
Calf Raise (Bodyweight)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
1
24 reps
16 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Rear Delt Fly (Dumbbell)
1
16 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 6
3
Bicep Curl (Barbell)
2
1
8 reps
4 reps
RPE 6
RPE 6
4
Tricep Pushdown (Cable)
2
1
8 reps
4 reps
RPE 6
RPE 6
5A
Bayesian Curl
1
1
24 reps
16 reps
RPE 6
RPE 6
5B
Single Arm Pushdown
1
1
24 reps
16 reps
RPE 6
RPE 6
6
Calf Raise (Bodyweight)
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
4
1
24 reps
16 reps
8 reps
RPE 6
RPE 6
RPE 6
2A
Rear Delt Fly (Dumbbell)
1
16 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 6
3
Bicep Curl (Barbell)
3
1
8 reps
4 reps
RPE 6
RPE 6
4
Tricep Pushdown (Cable)
2
1
8 reps
4 reps
RPE 6
RPE 6
5A
Bayesian Curl
1
1
24 reps
16 reps
RPE 6
RPE 6
5B
Single Arm Pushdown
1
1
24 reps
16 reps
RPE 6
RPE 6
6
Calf Raise (Bodyweight)
6
8 reps
RPE 6
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
24 Reps
16 Reps
8 Reps
4 Reps
20%
40%
60%
60%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
24 Reps
16 Reps
8 Reps
4 Reps
20%
40%
60%
60%
3
Pendlay Row
4 Sets
2 Reps
60%
4
Hanging Knee Raise
1 Set
8 Reps
@6
Day 2
1
Pull-Up (Weighted)
1 Set
16 Reps
1%
2A
Back Extension (Weighted)
2 Sets
10 Reps
@6
2B
Goblet Squat
2 Sets
10 Reps
@6
3
Bench Press (Wide Grip)
1 Set
1 Set
10 Reps
10 Reps
20%
50%
4
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
20%
50%
5
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
20%
50%
Day 3
1
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
24 Reps
16 Reps
8 Reps
@6
@6
@6
2A
Rear Delt Fly (Dumbbell)
1 Set
16 Reps
@6
2B
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@6
3
Bicep Curl (Barbell)
1 Set
1 Set
8 Reps
4 Reps
@6
@6
4
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
4 Reps
@6
@6
5A
Bayesian Curl
1 Set
1 Set
24 Reps
16 Reps
@6
@6
5B
Single Arm Pushdown
1 Set
1 Set
24 Reps
16 Reps
@6
@6
6
Calf Raise (Bodyweight)
1 Set
8 Reps
@6