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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!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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