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Turtle Hermit School 2x full

by andre gualberto

Program Description

build strength and size at the same time in the most efficient manner. based on alex leonidas' naturally enhanced ebook buy his book to learn the secrets in order to maximize this program the recovery demands are high, adjust accordingly use very light resistance bands for warm up and recovery

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 05, 2025 11:34
  • Last Edited
    Jun 29, 2025 12:04
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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
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Tricep Dip (Bodyweight)
1
-
4
Face Pull
1
-
5
Deadlift (Barbell)
1
-
6
Pendlay Row
1
-
7
Shrug (Barbell)
1
-
8A
Reverse Wrist Curl (Dumbbell)
1
-
8B
Wrist Curls
1
-
9
Reverse Lunge (Barbell)
1
-
10A
Plank
1
-
10B
Pallof Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Dip (Weighted)
1
-
3
Skull Crusher (Barbell)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Squat (Paused)
1
-
6
Barbell Row
1
-
7
Shrug (Barbell)
1
-
8A
Wrist Curls
1
-
8B
Reverse Wrist Curl (Dumbbell)
1
-
9
Stiff Leg Deadlift
1
-
10A
Plank
1
-
10B
Pallof Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Wide Grip Pull-Up
1
-
8
Seated Wide-Grip Row (Cable)
1
-
9
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Bulgarian Split Squat (Dumbbell)
1
-
12
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Seated Overhead Press (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Rear Delt Fly (Cable)
1
-
5
Behind The Back Lateral Raise (Cable)
1
-
6
Hack Squat
1
-
7
Wide Grip Pull-Up
1
-
8
Seated Wide-Grip Row (Cable)
1
-
9
Shrug (Dumbbell)
1
-
10A
Reverse Wrist Curl (Dumbbell)
1
-
10B
Wrist Curls
1
-
11
Leg Curl
1
-
12
Hanging Leg Raise
1
-
Week 1
1 / 2 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
-
2
Bench Press (Close Grip)
1 Set
-
3
Tricep Dip (Bodyweight)
1 Set
-
4
Face Pull
1 Set
-
5
Deadlift (Barbell)
1 Set
-
6
Pendlay Row
1 Set
-
7
Shrug (Barbell)
1 Set
-
8A
Reverse Wrist Curl (Dumbbell)
1 Set
-
8B
Wrist Curls
1 Set
-
9
Reverse Lunge (Barbell)
1 Set
-
10A
Plank
1 Set
-
10B
Pallof Press
1 Set
-
Day 2
1
Push Up
1 Set
-
2
Seated Overhead Press (Dumbbell)
1 Set
-
3
Overhead Tricep Extension (Cable)
1 Set
-
4
Rear Delt Fly (Cable)
1 Set
-
5
Behind The Back Lateral Raise (Cable)
1 Set
-
6
Romanian Deadlift (Barbell)
1 Set
-
7
Wide Grip Pull-Up
1 Set
-
8
Seated Wide-Grip Row (Cable)
1 Set
-
9
Shrug (Dumbbell)
1 Set
-
10A
Reverse Wrist Curl (Dumbbell)
1 Set
-
10B
Wrist Curls
1 Set
-
11
Bulgarian Split Squat (Dumbbell)
1 Set
-
12
Hanging Leg Raise
1 Set
-