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Dylan

by Dylan V.
2 athletes joined

Program Description

Personal asynchronous whole body routine with double progression and antagonist supersets.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 11, 2024 01:24
  • Last Edited
    Jun 18, 2025 08:55

Summary

Embark on a transformative 12-week journey with the Dylan program, designed for those ready to commit to strength training just two days a week. This program combines dynamic supersets and compound lifts, such as the Dumbbell Bench Press and Barbell Squats, to maximize muscle engagement and promote overall strength gains. Each session is carefully crafted to challenge your limits while ensuring ample recovery time, making it perfect for busy schedules. Get ready to build muscle, enhance your endurance, and reshape your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Leg Press
3
10 reps
-
4A
Chest Supported Row (Machine)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10
Pec Deck (Machine)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Barbell Row
2
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Good Morning
3
10 reps
-
7A
Incline Curl (Dumbbell)
2
10 reps
-
9A
French Press
2
10 reps
-
10A
Chest Fly (Dumbbell)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Leg Press
3
10 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Skull Crusher
2
10 reps
-
10
Pec Deck (Machine)
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
10 reps
-
2A
Chin-Up (Bodyweight)
2
10 reps
-
3
Squat (Barbell)
3
8 reps
-
4A
Seated Row (Machine)
2
10 reps
-
5A
Arnold Press
2
10 reps
-
6
Good Morning
3
10 reps
-
8A
Incline Curl (Dumbbell)
2
10 reps
-
9A
Chest Fly (Dumbbell)
2
10 reps
-
10A
Skull Crusher
2
10 reps
-
11
Decline Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
2A
Chin-Up (Bodyweight)
2 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4A
Seated Row (Machine)
2 Sets
10 Reps
-
5A
Arnold Press
2 Sets
10 Reps
-
6
Good Morning
3 Sets
10 Reps
-
8A
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
9A
Skull Crusher
2 Sets
10 Reps
-
10
Pec Deck (Machine)
2 Sets
10 Reps
-
11
Decline Crunch
3 Sets
15 Reps
-
Day 1
1A
Bench Press (Dumbbell)
2 Sets
10 Reps
-
2A
Chin-Up (Bodyweight)
2 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4A
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
6
Good Morning
3 Sets
10 Reps
-
7A
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
9A
French Press
2 Sets
10 Reps
-
10
Pec Deck (Machine)
2 Sets
10 Reps
-
11
Decline Crunch
3 Sets
15 Reps
-