DirectedbyD Training II
Reset/de-load sets
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 2 | Bicep Curl (Dumbbell) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 3 | Bicep Curl (Cable) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 4 | V-Handle Tricep Pushdown (Cable) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 7 | Bicep Curl (Machine) | 1 | 50 reps | @6 |
| 1 | 30 reps | @6 | ||
| 1 | 20 reps | @6 | ||
| 8 | Tricep Extension (Machine) | 1 | 50 reps | @6 |
| 1 | 30 reps | @6 | ||
| 1 | 20 reps | @6 | ||
| 9 | Abs Crunch (Machine) | 3 | 20 reps | @6.5 |
| 10 | Leg Raise (Captain's Chair) | 1 | 16 reps | @6.5 |
| 1 | 14 reps | @7 | ||
| 1 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 20 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 2 | Chest Press (Machine) | 1 | 20 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 1 | 4 reps | @9 | ||
| 3 | Bench Press (Barbell) | 1 | 20 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 4 | Incline Bench Press (Barbell) | 1 | 16 reps | @6.5 |
| 1 | 14 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 5 | Decline Bench Press (Barbell) | 1 | 16 reps | @6.5 |
| 1 | 14 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 6 | Pec Fly (Dumbbell) | 1 | 16 reps | @6.5 |
| 1 | 14 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 7 | Chest Fly (Cable) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 2 | Lat Pulldown | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 6 reps | @7.5 | ||
| 1 | 4 reps | @8 | ||
| 3 | T-Bar Row | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 4 | Seated Row (Machine) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 5 | Single Arm Iso Row | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 6 | High Row | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 7 | Back Extension (Weighted) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Glute Med Kickback | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 2 | Hip Abductor (Machine) | 1 | 16 reps | @6.5 |
| 1 | 14 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 3 | Hip Adductor (Machine) | 1 | 16 reps | @6.5 |
| 1 | 14 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 4 | Leg Extension | 1 | 20 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 5 | Calf Raise (Machine) | 1 | 20 reps | @6.5 |
| 1 | 20 reps | @7.5 | ||
| 1 | 20 reps | @8.5 | ||
| 6 | Leg Press (45 Degrees) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 7 | Squat (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 8 | Romanian Deadlift (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8.5 | ||
| 9 | Leg Curl | 1 | 20 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Machine) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 2 | Shoulder Press (Machine) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 3 | Upright Row (Barbell) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7.5 | ||
| 1 | 10 reps | @8 | ||
| 4 | Front Raise | 3 | 10 reps | @7 |
| 3 | 10 reps | @6.5 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Trap Bar Power Shrug | 3 | 20 reps | @7 |
| 7 | Shoulder Press (Plate Loaded) | 1 | 10 reps | @6.5 |
| 1 | 10 reps | @7 | ||
| 1 | 6 reps | @7.5 | ||
| 1 | 4 reps | @8 |
Common questions
Yes, DirectedbyD Training II is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
DirectedbyD Training II is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DirectedbyD Training II 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
