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A2J V2

by Jacob

Program Description

Unlock your potential with A2J V2, an 8-week program designed for those ready to elevate their training. With three focused sessions each week, you'll build strength, enhance endurance, and improve overall fitness through a balanced mix of resistance and conditioning workouts. This program is perfect for lifters looking to push their limits and achieve tangible results. Get ready to transform your routine and see what you’re truly capable of!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 25, 2026 10:18
  • Last Edited
    Mar 25, 2026 10:20
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.8%
Hamstrings
10.8%
Upper Back
10%
Biceps
10%
Chest
7.7%
Front Delts
7.7%
Triceps
7.7%
Glutes
7.7%
Lats
7.7%
Rear Delts
4.6%
Middle Delts
3.8%
Calves
3.1%
Forearms
3.1%
Abductors
2.3%
Lower Back
1.5%
Abs
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Trap Bar Deadlift
2
8-12 reps
-
5
Seated Calf Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
2
8-12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Trap Bar Deadlift
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-