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Chris 2.0

by Zaza B.

Program Description

**Chris 2.0** is an 8-week transformative workout program designed to sculpt and build muscle through a balanced approach of upper and lower body workouts. With 24 sessions spread across the weeks, each workout lasts about 40 minutes, ensuring you maximize your time in the gym. This beginner-friendly program utilizes a full gym setup to engage all major muscle groups, focusing on effective exercises like the Leg Press, Incline Bench Press, and more. Get ready to enhance your strength and physique with a structured plan that keeps you motivated every step of the way!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 03, 2025 12:11
  • Last Edited
    Dec 03, 2025 12:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Chest
12.2%
Lats
10.6%
Upper Back
10.3%
Front Delts
10%
Biceps
9.4%
Quadriceps
9.1%
Hamstrings
7.3%
Middle Delts
6.1%
Calves
4.6%
Forearms
3.6%
Glutes
1.8%
Abductors
0.9%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Machine)
2
8-10 reps
-
5
Tricep Pushdown (Cable)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
2
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Chest Fly (Machine)
2 Sets
10-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
4
Skull Crusher (Barbell)
2 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
Day 1
1
Chest Press (Machine)
3 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-