Derrick Mode V2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8–15 reps | @7 |
| 1 | 8–15 reps | @8 | ||
| 1 | 8–15 reps | @10 | ||
| 2 | Bench Press (Barbell) | 3 | 8–12 reps | — |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 12–20 reps | — |
| 4 | Incline Bench Press (Smith Machine) | 3 | 12–20 reps | — |
| 5 | Front Elevated Split Squat | 2 | 8–15 reps | — |
| 6 | Leg Extension | 5 | 20 reps | — |
| Superset | ||||
| 7A | Decline Sit Up (Weighted) | 1 | 20 reps | — |
| 7B | Standing Calf Raise | 1 | 20 reps | — |
| 7C | Reverse Bicep Curl (Dumbbell) | 1 | 20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | AD Press | 3 | 8–15 reps |
| 2 | Meadows Curl | 3 | 8–12 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 5 | 12–20 reps |
| 3B | Bicep Curl (Cable) | 5 | 12–20 reps |
| Superset | |||
| 4A | Face Pull | 5 | 12–20 reps |
| 4B | V-Handle Tricep Pushdown (Cable) | 5 | 12–20 reps |
| Superset | |||
| 5A | Leg Raise (Captain's Chair) | 1 | 20 reps |
| 5B | Seated Calf Raise | 1 | 20 reps |
| 5C | Farmer's Walk (Weighted) | 1 | 20 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 1 | 100+ reps | — |
| 2 | Overhead Press (Barbell) | 3 | 8–12 reps | @6 |
| 3 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 4 | Long Rope Pushdown | 3 | 8–12 reps | — |
| 5 | Lying Decline Triceps Extension | 3 | 20 reps | — |
| 6 | Leg Extension | 1 | AMRAP | @10 |
| Superset | ||||
| 7A | Decline Sit Up (Weighted) | 1 | 20 reps | — |
| 7B | Standing Calf Raise | 1 | 20 reps | — |
| 7C | Reverse Bicep Curl (Dumbbell) | 1 | 20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–10 reps | @10 |
| Superset | ||||
| 2A | Chest Supported Row (Dumbbell) | 3 | 8–15 reps | — |
| 2B | Power Shrug | 3 | 8–15 reps | — |
| Superset | ||||
| 3A | Back Extension (Weighted) | 3 | 8–15 reps | — |
| 3B | Bicep Curl (Barbell) | 3 | 8–15 reps | — |
| 4 | Front Elevated Split Squat | 2 | 8–12 reps | — |
| 5 | Hamstring Curl | 5 | 20 reps | — |
| Superset | ||||
| 6A | Leg Raise (Captain's Chair) | 1 | 20 reps | — |
| 6B | Seated Calf Raise | 1 | 20 reps | — |
| 6C | Farmer's Walk (Weighted) | 1 | 20 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @7 |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | — |
| Superset | ||||
| 4A | Oliver Twists | 3 | 8–15 reps | — |
| 4B | Power Shrug | 3 | 12–20 reps | — |
| Superset | ||||
| 5A | Lying Decline Triceps Extension | 3 | 8–12 reps | — |
| 5B | Chest Fly (Cable) | 3 | 8–12 reps | — |
| Superset | ||||
| 6A | Decline Sit Up (Weighted) | 1 | 20 reps | — |
| 6B | Standing Calf Raise | 1 | 20 reps | — |
| 6C | Reverse Bicep Curl (Dumbbell) | 1 | 20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | AD Press | 3 | 8–15 reps |
| 2 | AD Press (Smith Machine) | 2 | 8 reps |
| 2 | 12 reps | ||
| 2 | 20 reps | ||
| Superset | |||
| 3A | Hamstring Curl | 3 | 20 reps |
| 3B | Hip Abductor (Machine) | 3 | 20 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 20 reps |
| 5 | Face Pull | 3 | 20 reps |
| Superset | |||
| 6A | Leg Raise (Captain's Chair) | 1 | 20 reps |
| 6B | Seated Calf Raise | 1 | 20 reps |
| 6C | Farmer's Walk (Weighted) | 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 100 reps |
| 2 | Rows From The Ground | 3 | 8–12 reps |
| Superset | |||
| 3A | Face Pull | 3 | 20 reps |
| 3B | Hammer Curl | 3 | 8–12 reps |
| 3C | Power Shrug | 3 | 20 reps |
| Superset | |||
| 4A | Bicep Curl (Cable) | 3 | 8–12 reps |
| 4B | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| Superset | |||
| 5A | Decline Sit Up (Weighted) | 1 | 20 reps |
| 5B | Standing Calf Raise | 1 | 20 reps |
| 5C | Reverse Bicep Curl (Dumbbell) | 1 | 20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Derrick Mode V2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Derrick Mode V2 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Derrick Mode V2 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
