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DirectedbyD Training II

by D M.
1 athletes joined

Program Description

To take a break from the intense programs and reset the body ready to go again fresh.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 08:57
  • Last Edited
    Jun 18, 2025 07:58

Summary

Unleash your potential with DirectedbyD Training II, a focused one-week program designed to sculpt and strengthen your arms and core. Comprising five intense training days, this program features a variety of exercises, including preacher curls, tricep extensions, and cable pushdowns, all tailored to maximize muscle engagement and growth. With a mix of machines and bodyweight movements, you'll challenge yourself and see results in no time. Get ready to elevate your fitness game and achieve the arms you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.7%
Triceps
11.5%
Chest
10.1%
Upper Back
9.4%
Middle Delts
8.8%
Biceps
8.3%
Glutes
6.9%
Lats
6.3%
Quadriceps
5.5%
Hamstrings
5.2%
Abs
4.4%
Lower Back
3%
Adductors
1.9%
Abductors
1.7%
Calves
1.4%
Forearms
1.1%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
20 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
1
20 reps
10 reps
6 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Bench Press (Barbell)
1
1
1
20 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Incline Bench Press (Barbell)
1
1
1
16 reps
14 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Decline Bench Press (Barbell)
1
1
1
16 reps
14 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Pec Fly (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
6
High Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Back Extension (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Hip Abductor (Machine)
1
1
1
16 reps
14 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
1
1
16 reps
14 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Leg Extension
1
1
1
20 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Calf Raise (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
8
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Leg Curl
1
1
1
20 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Upright Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
3
3
10 reps
10 reps
RPE 7
RPE 6.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Trap Bar Power Shrug
3
20 reps
RPE 7
7
Shoulder Press (Plate Loaded)
1
1
1
1
10 reps
10 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Bicep Curl (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Machine)
1
1
1
50 reps
30 reps
20 reps
RPE 6
RPE 6
RPE 6
8
Tricep Extension (Machine)
1
1
1
50 reps
30 reps
20 reps
RPE 6
RPE 6
RPE 6
9
Abs Crunch (Machine)
3
20 reps
RPE 6.5
10
Leg Raise (Captain's Chair)
1
1
1
16 reps
14 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Week 1
1 / 1 Weeks
Day 5
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
7
Bicep Curl (Machine)
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
@6
@6
@6
8
Tricep Extension (Machine)
1 Set
1 Set
1 Set
50 Reps
30 Reps
20 Reps
@6
@6
@6
9
Abs Crunch (Machine)
3 Sets
20 Reps
@6.5
10
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@6.5
@7
@7.5
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
@6.5
@7.5
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
10 Reps
6 Reps
4 Reps
@6.5
@7.5
@8
@9
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@6.5
@7
@7.5
5
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@6.5
@7
@7.5
6
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@6.5
@7
@7.5
7
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
4 Reps
@6.5
@7
@7.5
@8
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Single Arm Iso Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
6
High Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
7
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
Day 3
1
Glute Med Kickback
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@6.5
@7
@8
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@6.5
@7
@8
4
Leg Extension
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6.5
@7.5
@8.5
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
7
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8
8
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
9
Leg Curl
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
4
Front Raise
3 Sets
3 Sets
10 Reps
10 Reps
@7
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Trap Bar Power Shrug
3 Sets
20 Reps
@7
7
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
4 Reps
@6.5
@7
@7.5
@8