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DUMPTRUCK PROTOCOL 2.0
by Tyrin B.
1 athletes joined
Program Description
BIG GLUTES, BIG THIGHS, SMALL WAIST
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 01, 2024 06:35
Last Edited
May 08, 2024 02:27
down_app
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10