Golden Bod v2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @9 |
| 2 | 12 reps | @7 | ||
| 2 | Seated Overhead Press (Barbell) | 2 | 15 reps | @9 |
| 3 | Bicep Curl (Dumbbell) | 1 | 12 reps | @9 |
| 2 | 12 reps | @7 | ||
| 4 | Barbell Row | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 5 | Barbell Row | 1 | 0 reps | — |
| 1 | 0 reps | — | ||
| 6 | Reverse Bicep Curl (EZ Bar) | 2 | 12 reps | @9 |
| 7 | Skull Crusher (Barbell) | 1 | 12 reps | @9 |
| 2 | 12 reps | @7 | ||
| Superset | ||||
| 8A | Lateral Raise (Dumbbell) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 8B | Front Raise | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 9 | Leg Raise (Captain's Chair) | 3 | 12 reps | — |
| 10 | Treadmill | 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 12 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 5 reps | @9 | ||
| 2 | Sissy Squat | 2 | 15 reps | — |
| 3 | Terminal Knee Extension | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 4 | Lying Leg Curl | 2 | 15 reps | — |
| 5 | Hip Thrust (Barbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 6 | Standing Calf Raise | 3 | 12 reps | — |
| 7 | Hip Abductor (Machine) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — | ||
| 8 | Abs Crunch (Machine) | 3 | 12 reps | — |
| 9 | Stair Climber | 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @9 |
| 2 | 12 reps | @7 | ||
| 2 | Shrug (Dumbbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 3 | Overhead Tricep Extension (Cable) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 4 | Barbell Row | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 5 | Lat Pulldown (Neutral Grip) | 3 | 12 reps | — |
| 6 | Face Pull | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 7 | Russian Twist (Dumbbell) | 3 | 15 reps | — |
| 8 | Preacher Curl (Dumbbell) | 2 | 15 reps | — |
| 9 | Treadmill | 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @9 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 2 | Hip Adductor (Machine) | 3 | 12 reps | — |
| 3 | Leg Extension | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 4 | Seated Hamstring Curl | 2 | 12 reps | — |
| 5 | Face Pull | 2 | 15 reps | @9 |
| 6 | Hip Thrust (Barbell) | 2 | 12 reps | @9 |
| 7 | Seated Calf Raise | 3 | 12 reps | — |
| 8 | In And Out | 3 | 12 reps | — |
| 9 | Recumbent Bike | 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 12 reps | — |
| 1 | 8 reps | — | ||
| 1 | 5 reps | — | ||
| 2 | Rear Delt Fly (Machine) | 2 | 15 reps | — |
| 3 | Back Extension (Weighted) | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 4 | Pullover (Dumbbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| Superset | ||||
| 5A | Wrist Curls | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 5B | Reverse Wrist Curl (Dumbbell) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 6 | T-Bar Row | 2 | 12 reps | @9 |
| 7 | Good Morning | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 8 | Abs Crunch (Weighted) | 3 | 12 reps | — |
| 9 | Treadmill | 1 | — | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | undefined min |
| 2 | Plank (Weighted) | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 3 | Leg Lift | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Russian Twist | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | V-Up | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | In And Out | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 7 | Side Plank | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 8 | Abs Crunch (Weighted) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 9 | Heel Touch Flye | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 10 | Flutter Kicks | 1 | 1 rep |
| 1 | 1 rep | ||
| 1 | 1 rep | ||
| 11 | Swim | 1 | undefined min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | undefined min |
| 2 | Plank (Weighted) | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 3 | Leg Lift | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Russian Twist | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | V-Up | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | In And Out | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 7 | Side Plank | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 8 | Abs Crunch (Weighted) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 9 | Heel Touch Flye | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 10 | Flutter Kicks | 1 | 1 rep |
| 1 | 1 rep | ||
| 1 | 1 rep | ||
| 11 | Swim | 1 | undefined min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Golden Bod v2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Golden Bod v2 is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Golden Bod v2 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.
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