El matador 2.0
Hybrid calestenics program Chest focus Explosive Power Cardio conditionning
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Conditioning Circuit | 6 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 0+ reps |
| 2 | Chin-Up (Bodyweight) | 3 | 0+ reps |
| 3 | Seated Row (Cable) | 3 | 10 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 5 | Clean and Jerk | 2 | 6 reps |
| 6 | Power Snatch | 2 | 6 reps |
| 7 | Power Shrug | 3 | 10 reps |
| 8 | Hanging Leg Raise | 4 | 10 reps |
| 9 | Plank | 3 | 1 min |
| 10 | Russian Twist (Dumbbell) | 3 | 20 reps |
| 11 | Light Jog | 1 | 20–30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps |
| 2 | Overhead Squat | 2 | 6 reps |
| 3 | Romanian Deadlift (Barbell) | 4 | 8 reps |
| 4 | KAS Glute Bridge | 3 | 10 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 6 | Standing Calf Raise | 4 | 15 reps |
| 7 | Box Jump | 5 | 5 reps |
| 8 | Broad Jump | 5 | 3 reps |
| 9 | Walk | 1 | 10–15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 5 | 5 reps |
| 2 | Barbell Row | 4 | 8 reps |
| 3 | Face Pull | 3 | 12 reps |
| 4 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| 5 | Neck Flexion | 3 | 15 reps |
| 6 | Bridge Variation | 4 | 10 reps |
| 7 | Neck Extension | 3 | 15 reps |
| 8 | Dead Hang | 3 | 0 reps |
| 9 | 100m Sprint | 8 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 2 | Chest Fly (Dumbbell) | 4 | 12 reps |
| 3 | Deficit Push Up | 4 | 0+ reps |
| 4 | Chest Fly (Cable) | 3 | 15 reps |
| 5 | Dip (Bodyweight) | 4 | 0+ reps |
| 6 | Conditioning Circuit | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Dip (Weighted) | 4 | 8 reps |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 4 | Decline Bench Press (Dumbbell) | 4 | 10 reps |
| 5 | Pike Push Up | 4 | 8 reps |
| 6 | Push Up | 2 | 0+ reps |
| 7 | Handstand Hold | 5 | 45 sec |
| 8 | Jump Rope | 5 | 2 min |
| 9 | Hammer Curl (Dumbbell) | 3 | 10 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, El matador 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.
El matador 2.0 is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
El matador 2.0 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
