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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
    Apr 03, 2025 04:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-