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BoostcampPNG

Defi 2

by Francisco Jiménez
1 athletes joined

Program Description

Definicion personal

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle, Strength, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 02, 2026 06:11
  • Last Edited
    Apr 02, 2026 06:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Front Delts
9.5%
Abs
9.5%
Upper Back
8%
Hamstrings
8%
Biceps
8%
Quadriceps
7.3%
Glutes
7.3%
Lats
7.3%
Chest
6.6%
Middle Delts
5.1%
Rear Delts
3.6%
Forearms
2.9%
Lower Back
2.9%
Adductors
1.5%
Calves
1.5%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Machine)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
French Press
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Machine)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
French Press
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Machine)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
French Press
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Machine)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
French Press
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Machine)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
French Press
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Machine)
4
12 reps
-
3
Incline Chest Fly (Dumbbell)
4
12 reps
-
4
Dip (Bodyweight)
4
12 reps
-
5
French Press
4
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Walking Lunge (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
4
20 reps
-
6
Side Crunch (Cable)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Walking Lunge (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
4
20 reps
-
6
Side Crunch (Cable)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Walking Lunge (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
4
20 reps
-
6
Side Crunch (Cable)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Walking Lunge (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
4
20 reps
-
6
Side Crunch (Cable)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Walking Lunge (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
4
20 reps
-
6
Side Crunch (Cable)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Walking Lunge (Dumbbell)
4
12 reps
-
5
Hanging Leg Raise
4
20 reps
-
6
Side Crunch (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Muscle Up
4
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Muscle Up
4
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Muscle Up
4
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Muscle Up
4
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Muscle Up
4
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Muscle Up
4
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Good Morning
4
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Calf Raise (Machine)
4
12 reps
-
6
Ab Wheel
4
16 reps
-
7
Wood Chop
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Good Morning
4
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Calf Raise (Machine)
4
12 reps
-
6
Ab Wheel
4
16 reps
-
7
Wood Chop
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Good Morning
4
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Calf Raise (Machine)
4
12 reps
-
6
Ab Wheel
4
16 reps
-
7
Wood Chop
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Good Morning
4
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Calf Raise (Machine)
4
12 reps
-
6
Ab Wheel
4
16 reps
-
7
Wood Chop
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Good Morning
4
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Calf Raise (Machine)
4
12 reps
-
6
Ab Wheel
4
16 reps
-
7
Wood Chop
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Good Morning
4
12 reps
-
4
Hip Thrust (Machine)
4
12 reps
-
5
Calf Raise (Machine)
4
12 reps
-
6
Ab Wheel
4
16 reps
-
7
Wood Chop
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Front Raise
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
7
Tricep Dip (Bodyweight)
4
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Front Raise
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
7
Tricep Dip (Bodyweight)
4
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Front Raise
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
7
Tricep Dip (Bodyweight)
4
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Front Raise
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
7
Tricep Dip (Bodyweight)
4
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Front Raise
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
7
Tricep Dip (Bodyweight)
4
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Front Raise
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Cable)
4
12 reps
-
5
Bicep Curl (Dumbbell)
4
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
7
Tricep Dip (Bodyweight)
4
12 reps
-
8
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
French Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
6
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Muscle Up
1 Set
1 Set
1 Set
1 Set
-
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Good Morning
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Ab Wheel
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
-
-
-
-
7
Wood Chop
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-