Program Description
Loose weight
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedJul 28, 2024 07:16
- Last EditedJun 18, 2025 08:49
Summary
Transform your strength training with Věra 2.0, a comprehensive 10-week program designed for dedicated lifters. Comprising four intense sessions per week, this plan focuses on both upper and lower body workouts, integrating a variety of barbell, dumbbell, and machine exercises. Each session targets key muscle groups with specific rep schemes to maximize strength and hypertrophy. Get ready to challenge yourself and achieve new personal bests while building a balanced physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Back Extension (Weighted)
3
12 reps
RPE 9
3
Lunge (Dumbbell)
3
20 reps
RPE 9
4
Leg Curl
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Deadlift (Dumbbell)
3
12 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
3
Push Up
3
10 reps
RPE 9
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
13 reps
RPE 9
Week 1
1 / 10 Weeks
Day 3
1
Squat (Barbell)3 Sets
8 Reps
@9
2
Deadlift (Dumbbell)3 Sets
12 Reps
@9
3
Leg Extension3 Sets
15 Reps
@9
4
Leg Curl3 Sets
12 Reps
@9
Day 1
1
Squat (Smith Machine)3 Sets
10 Reps
@9
2
Back Extension (Weighted)3 Sets
12 Reps
@9
3
Lunge (Dumbbell)3 Sets
20 Reps
@9
4
Leg Curl3 Sets
9 Reps
@9
Day 2
1
Incline Bench Press (Barbell)3 Sets
10 Reps
@9
2
Lat Pulldown (Neutral Grip)3 Sets
10 Reps
@9
3
Chest Fly (Machine)3 Sets
15 Reps
@9
4
Seated Row (Cable)3 Sets
10 Reps
@9
5
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@9
6
Lateral Raise (Cable)3 Sets
12 Reps
@9
7
Incline Curl (Dumbbell)3 Sets
8 Reps
@9
8
Overhead Tricep Extension (Cable)1 Set
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)3 Sets
10 Reps
@9
3
Push Up3 Sets
10 Reps
@9
4
Wide Grip Lat Pulldown3 Sets
10 Reps
@9
5
Bicep Curl (Cable)3 Sets
10 Reps
@9
6
Tricep Rope Push Down (Cable)3 Sets
13 Reps
@9