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Evolution 2.0
by Jacob B.
Program Description
Body Building program based on Ravage by GVS's training principles.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 13, 2024 03:36
Last Edited
Jun 25, 2024 12:37
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Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
@9.5
1B
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@10
1C
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@10
2A
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@10
2B
Ab Wheel
4 Sets
1 mins
@10
3A
Deficit Push Up
4 Sets
AMRAP
3B
Cable Crunch (Standing)
4 Sets
4A
Lateral Raise (Cable)
4 Sets
15-20 Reps
@10
4B
Wide Grip Lat Pulldown
4 Sets
12-15 Reps
@10
5A
Pull-Up (Bodyweight)
5 Sets
AMRAP
5B
Cable Fly (High To Low)
5 Sets
15-20 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
12-15 Reps
@10
6B
Dip (Bodyweight)
5 Sets
AMRAP
@10
7A
Overhead Tricep Extension (Cable)
4 Sets
15-20 Reps
@10
7B
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@10
8
Hanging Leg Raise
4 Sets
AMRAP
Day 2
1A
Standing Shoulder Press (Dumbbell)
1 Set
4 Sets
8-10 Reps
12-15 Reps
@10
@10
1B
Squat (Smith Machine)
1 Set
4 Sets
5-10 Reps
10-15 Reps
@7-8
@7-8
2A
Good Morning
4 Sets
10-15 Reps
@10
2B
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@10
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@10
3B
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4A
Cable Crunch (Standing)
4 Sets
25-30 Reps
@10
4B
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Hip Thrust Machine
5 Sets
25-30 Reps
@10
6
Glute Kickback
4 Sets
AMRAP
@10
7A
Leg Extension
4 Sets
12-15 Reps
@10
7B
Lying Leg Curl
4 Sets
15-20 Reps
8A
Pendulum Squat
4 Sets
20 Reps
@9
8B
Ab Wheel
4 Sets
1 mins
9A
Standing Calf Raise
3 Sets
AMRAP
@10
9B
Upright Row (Barbell)
4 Sets
12-15 Reps
@10
10
Abs Crunch (Machine)
4 Sets
30 Reps
@10
Day 3
1A
Close Grip Bench Press (Smith Machine)
4 Sets
8-10 Reps
@10
1B
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@10
2A
Smith Reverse Grip Bench
4 Sets
12-15 Reps
@8-9
2B
Wide Grip Lat Pulldown
4 Sets
12-15 Reps
@10
3A
Push-Up On Calisthenics Bars
3 Sets
AMRAP
@10
3B
Cable Crunch (Standing)
4 Sets
25-30 Reps
@10
4A
Cable Fly (High To Low)
4 Sets
12-15 Reps
@10
4B
Chest Supported Row (Machine)
4 Sets
12-15 Reps
@10
5A
Pullover (Dumbbell)
4 Sets
15-20 Reps
@10
5B
Overhead Tricep Extension (Cable)
4 Sets
15-20 Reps
@10
6A
Bicep Curl (Cable)
5 Sets
12-15 Reps
@10
6B
Dip (Bodyweight)
5 Sets
AMRAP
@10
7A
Cable Fly Low To High
5 Sets
12-15 Reps
@10
7B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
8
Abs Crunch (Machine)
1 Set
25-30 Reps
@10
Day 4
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@10
1B
Reverse Bicep Curl (Dumbbell)
5 Sets
12-15 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
4 Sets
15-20 Reps
@10
2B
Ab Wheel
4 Sets
0.5 mins
3A
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
3B
Cable Fly Low To High
5 Sets
12-15 Reps
@10
4A
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
4B
Hammer Curls (Seated)
4 Sets
15-20 Reps
@10
5A
Tricep Pushdown (Cable)
4 Sets
15-20 Reps
5B
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@10
6A
Pullover (Dumbbell)
5 Sets
15-20 Reps
@10
6B
Spider Curl
5 Sets
12-15 Reps
@10
7
Cable Crunch (Standing)
5 Sets
25-30 Reps
@10
8A
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
8B
Dip (Bodyweight)
4 Sets
AMRAP
@10
9A
Y Raise
4 Sets
12-15 Reps
@10
9B
Hanging Leg Raise
4 Sets
AMRAP
@10
10
Decline Crunch (Weighted)
4 Sets
20-25 Reps
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)
1 Set
4 Sets
8-10 Reps
12-15 Reps
@10
@10
1B
Squat (Smith Machine)
1 Set
4 Sets
5-10 Reps
10-15 Reps
@7-8
@7-8
2A
Good Morning
4 Sets
10-15 Reps
@10
2B
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@10
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@10
3B
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@10
4A
Cable Crunch (Standing)
4 Sets
25-30 Reps
@10
4B
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Hip Thrust Machine
5 Sets
25-30 Reps
@10
6A
Standing Calf Raise
4 Sets
25-30 Reps
@10
6B
Upright Row (Barbell)
4 Sets
12-15 Reps
@10
7
Glute Kickback
4 Sets
AMRAP
@10
8A
Leg Extension
4 Sets
12-15 Reps
@10
8B
Lying Leg Curl
4 Sets
15-20 Reps
9A
Pendulum Squat
4 Sets
20 Reps
@9
9B
Ab Wheel
4 Sets
1 mins
10
Abs Crunch (Machine)
4 Sets
30 Reps
@10
Day 6
1A
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)
4 Sets
10-15 Reps
@10
2A
Bent Over Row (Dumbbell)
4 Sets
15-20 Reps
@9-10
2B
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8-9
2C
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@10
3A
Shoulder Press (Machine)
5 Sets
12-15 Reps
@10
3B
Cable Crunch (Standing)
5 Sets
AMRAP
@10
4A
Cable Fly (High To Low)
5 Sets
12-15 Reps
@10
4B
Seated Wide-Grip Row (Cable)
1 Set
4 Sets
12-15 Reps
12-15 Reps
@10
5A
Bicep Curl (Cable)
5 Sets
12-15 Reps
@10
5B
Tricep Rope Push Down (Cable)
5 Sets
15-20 Reps
@10
6A
Pull-Up (Bodyweight)
5 Sets
AMRAP
6B
Dip (Bodyweight)
5 Sets
AMRAP
@10
7
Pullover (Dumbbell)
4 Sets
12-15 Reps
8
Shrug (Dumbbell)
4 Sets
Day 7
1A
Incline Bench Press (Dumbbell)
5 Sets
12-15 Reps
@10
1B
Squat (Smith Machine)
1 Set
4 Sets
8-10 Reps
12-15 Reps
@10
@10
1C
Spider Curl
5 Sets
12-15 Reps
@10
2A
Overhead Press (Dumbbell)
1 Set
4 Sets
6-10 Reps
12-15 Reps
@10
@10
2B
Reverse Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
@10
3A
Good Morning
5 Sets
12-15 Reps
@10
3B
Incline Row dumbell
5 Sets
12-15 Reps
@10
3C
Ab Wheel
5 Sets
20 Reps
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@10
4B
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
4C
Hammer Curls (Seated)
4 Sets
15-20 Reps
@10
5A
Cable Crunch (Standing)
4 Sets
25-30 Reps
6
Cable Fly Low To High
4 Sets
12-15 Reps
7A
Upright Row (Dumbbell)
4 Sets
12-15 Reps
@10
7B
Tricep Pushdown (Cable)
4 Sets
15-20 Reps
8A
Cable Crunch (Standing)
4 Sets
25-30 Reps
@10
8B
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9A
Y Raise
4 Sets
12-15 Reps
@10
9B
Dip (Bodyweight)
4 Sets
AMRAP
10A
Cable Curl (Behind The Back)
4 Sets
15-20 Reps
@10
10B
Hanging Leg Raise
4 Sets
AMRAP