DUMPTRUCK PROTOCOL 2.0 | Workout Programs | Boostcamp App |

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

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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