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Grok 2.0

by Kevin S.
1 athletes joined

Program Description

It's a beginner friendly program which targets 5 days a week to spread out exercises and prevents fatigue. Optimal for after work 45 minutes routines

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 03, 2025 09:58
  • Last Edited
    Jun 18, 2025 12:25

Summary

Unleash your strength with Grok 2.0, a dynamic 10-week program designed for serious lifters. Train five days a week with a focus on compound movements and targeted muscle groups, including back, chest, and legs. Each session combines barbell, dumbbell, and machine exercises to maximize your gains and improve your overall fitness. Whether you're looking to build muscle or enhance your performance, Grok 2.0 delivers the structure and intensity you need to achieve your goals. Get ready to push your limits and redefine your strength!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Leg Press
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Hanging Leg Raise
3
-
6
Seated Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Leg Press
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Barbell Row
3
-
4
Lying Leg Curl
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Plank
3
-
5
Step-Up (Weighted)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Lying Reverse Fly
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Dumbbell)
3
-
3
Leg Press
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Seated Row (Cable)
3
-
3
Leg Extension
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Hammer Curl
3
-
6
Russian Twist (Dumbbell)
3
-
Week 1
1 / 10 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Barbell Row
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Cable Crunch
3 Sets
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Dumbbell)
3 Sets
-
3
Leg Press
3 Sets
-
4
Bench Press (Close Grip)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Abs Crunch (Weighted)
3 Sets
-
Day 5
1
Chin-Up (Weighted)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Romanian Deadlift (Barbell)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Russian Twist (Dumbbell)
3 Sets
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Lying Reverse Fly
3 Sets
-
4
Plank
3 Sets
-
5
Step-Up (Weighted)
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Leg Press
3 Sets
-
4
Tricep Rope Push Down (Cable)
3 Sets
-
5
Hanging Leg Raise
3 Sets
-
6
Seated Calf Raise
3 Sets
-