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BoostcampPNG
Redemption V2
by aCroissant
Program Description
Pure bodybuilding pretty much covers most of what you need in a program
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
40 minutes
Created
Jun 15, 2024 09:50
Last Edited
Jun 15, 2024 10:18
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Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
2
Seated Row (Cable)
2 Sets
4-8 Reps
3
T-Bar Row
2 Sets
4-8 Reps
4
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
5-10 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Bicep Curl (Machine)
3 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Hammer Curl
2 Sets
5-9 Reps
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
Day 4
1
Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
6-12 Reps
4
Hip Adductor (Machine)
2 Sets
7-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
2
T-Bar Row
2 Sets
4-8 Reps
3
Lat Pulldown
2 Sets
5-9 Reps
4
Cable Crunch
2 Sets
5-10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
6-12 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
2
Bicep Curl (Machine)
2 Sets
7-10 Reps
3
Seated Overhead Extension (EZ Bar)
2 Sets
6-10 Reps
4
Lateral Raise (Machine)
2 Sets
7-10 Reps
5
Hammer Curl
2 Sets
6-8 Reps
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
2
Hack Squat
2 Sets
4-6 Reps
3
Calf Raise (Leg Press)
2 Sets
8-12 Reps
4
Leg Press (45 Degrees)
2 Sets
4-8 Reps
5
Seated Hamstring Curl
2 Sets
7-10 Reps
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
2
Seated Row (Cable)
2 Sets
4-8 Reps
3
T-Bar Row
2 Sets
4-8 Reps
4
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
5-10 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Bicep Curl (Machine)
3 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Hammer Curl
2 Sets
5-9 Reps
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
Day 4
1
Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
6-12 Reps
4
Hip Adductor (Machine)
2 Sets
7-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
2
T-Bar Row
2 Sets
4-8 Reps
3
Lat Pulldown
2 Sets
5-9 Reps
4
Cable Crunch
2 Sets
5-10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
6-12 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
2
Bicep Curl (Machine)
2 Sets
7-10 Reps
3
Seated Overhead Extension (EZ Bar)
2 Sets
6-10 Reps
4
Lateral Raise (Machine)
2 Sets
7-10 Reps
5
Hammer Curl
2 Sets
6-8 Reps
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
2
Hack Squat
2 Sets
4-6 Reps
3
Calf Raise (Leg Press)
2 Sets
8-12 Reps
4
Leg Press (45 Degrees)
2 Sets
4-8 Reps
5
Seated Hamstring Curl
2 Sets
7-10 Reps
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
2
Seated Row (Cable)
2 Sets
4-8 Reps
3
T-Bar Row
2 Sets
4-8 Reps
4
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
5-10 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Bicep Curl (Machine)
3 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Hammer Curl
2 Sets
5-9 Reps
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
Day 4
1
Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
6-12 Reps
4
Hip Adductor (Machine)
2 Sets
7-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
2
T-Bar Row
2 Sets
4-8 Reps
3
Lat Pulldown
2 Sets
5-9 Reps
4
Cable Crunch
2 Sets
5-10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
6-12 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
2
Bicep Curl (Machine)
2 Sets
7-10 Reps
3
Seated Overhead Extension (EZ Bar)
2 Sets
6-10 Reps
4
Lateral Raise (Machine)
2 Sets
7-10 Reps
5
Hammer Curl
2 Sets
6-8 Reps
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
2
Hack Squat
2 Sets
4-6 Reps
3
Calf Raise (Leg Press)
2 Sets
8-12 Reps
4
Leg Press (45 Degrees)
2 Sets
4-8 Reps
5
Seated Hamstring Curl
2 Sets
7-10 Reps
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
2
Seated Row (Cable)
2 Sets
4-8 Reps
3
T-Bar Row
2 Sets
4-8 Reps
4
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
5-10 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Bicep Curl (Machine)
3 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Hammer Curl
2 Sets
5-9 Reps
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
Day 4
1
Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
6-12 Reps
4
Hip Adductor (Machine)
2 Sets
7-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
2
T-Bar Row
2 Sets
4-8 Reps
3
Lat Pulldown
2 Sets
5-9 Reps
4
Cable Crunch
2 Sets
5-10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
6-12 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
2
Bicep Curl (Machine)
2 Sets
7-10 Reps
3
Seated Overhead Extension (EZ Bar)
2 Sets
6-10 Reps
4
Lateral Raise (Machine)
2 Sets
7-10 Reps
5
Hammer Curl
2 Sets
6-8 Reps
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
2
Hack Squat
2 Sets
4-6 Reps
3
Calf Raise (Leg Press)
2 Sets
8-12 Reps
4
Leg Press (45 Degrees)
2 Sets
4-8 Reps
5
Seated Hamstring Curl
2 Sets
7-10 Reps
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
2
Seated Row (Cable)
2 Sets
4-8 Reps
3
T-Bar Row
2 Sets
4-8 Reps
4
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
5-10 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Bicep Curl (Machine)
3 Sets
5-9 Reps
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
3
Hammer Curl
2 Sets
5-9 Reps
4
Lateral Raise (Machine)
2 Sets
6-10 Reps
Day 4
1
Leg Curl
2 Sets
7-10 Reps
2
Hack Squat
2 Sets
4-8 Reps
3
Calf Raise (Leg Press)
2 Sets
6-12 Reps
4
Hip Adductor (Machine)
2 Sets
7-12 Reps
5
Leg Extension
2 Sets
6-12 Reps
Day 1
1
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
2
T-Bar Row
2 Sets
4-8 Reps
3
Lat Pulldown
2 Sets
5-9 Reps
4
Cable Crunch
2 Sets
5-10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
3
Reverse Pec Deck
2 Sets
6-12 Reps
4
Neck Curl
2 Sets
10-20 Reps
Day 3
1
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
2
Bicep Curl (Machine)
2 Sets
7-10 Reps
3
Seated Overhead Extension (EZ Bar)
2 Sets
6-10 Reps
4
Lateral Raise (Machine)
2 Sets
7-10 Reps
5
Hammer Curl
2 Sets
6-8 Reps
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
2
Hack Squat
2 Sets
4-6 Reps
3
Calf Raise (Leg Press)
2 Sets
8-12 Reps
4
Leg Press (45 Degrees)
2 Sets
4-8 Reps
5
Seated Hamstring Curl
2 Sets
7-10 Reps