Program Description
Gains
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 21, 2024 11:40
- Last EditedJun 18, 2025 09:06
Summary
Unleash your potential with Hench 2.0, a comprehensive 12-week program designed for serious lifters. Committing to four days a week, you'll tackle a mix of heavy compound lifts and targeted accessory work, ensuring balanced muscle development and strength gains. Each session includes a blend of barbell and dumbbell exercises, with a focus on progressive overload to keep you challenged. Get ready to transform your physique and build the strength you've always wanted!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
-
3A
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Dumbbell Row
4
6-8 reps
-
5
KETTLEBELL PULL THROUGH
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
3
Hamstring Curl
4
10 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Standing Calf Raise
4
8-10 reps
-
7
Offset Carry
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Toes To Bar
3
AMRAP
-
4
Lat Pulldown
4
6-8 reps
-
5
Renegade Row
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
4
10-12 reps
-
4
Hyperextension
3
10-15 reps
-
5
Side Extension
3
10-15 reps
-
6
Seated Calf Raise
4
6-8 reps
-
7
Offset Carry
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
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2
Pull-Up (Weighted)4 Sets
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3A
Incline Bench Press (Dumbbell)4 Sets
6-8 Reps
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3B
Hanging Toes To Bar3 Sets
AMRAP
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4
Dumbbell Row4 Sets
6-8 Reps
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5
KETTLEBELL PULL THROUGH3 Sets
16 Reps
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Day 3
1
Overhead Press (Barbell)4 Sets
6-8 Reps
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2
Bent Over Row (Barbell)4 Sets
6-8 Reps
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3A
Dip (Weighted)4 Sets
6-8 Reps
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3B
Hanging Toes To Bar3 Sets
AMRAP
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4
Lat Pulldown4 Sets
6-8 Reps
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5
Renegade Row3 Sets
10 Reps
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Day 2
1
Deadlift (Barbell)4 Sets
8 Reps
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2
Bulgarian Split Squat (Dumbbell)4 Sets
6-8 Reps
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3
Hamstring Curl4 Sets
10 Reps
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4
Hyperextension3 Sets
10-15 Reps
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5
Side Extension3 Sets
10-15 Reps
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6
Standing Calf Raise4 Sets
8-10 Reps
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7
Offset Carry3 Sets
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Day 4
1
Front Squat (Barbell)4 Sets
6-8 Reps
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2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
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3
Leg Extension4 Sets
10-12 Reps
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4
Hyperextension3 Sets
10-15 Reps
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5
Side Extension3 Sets
10-15 Reps
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6
Seated Calf Raise4 Sets
6-8 Reps
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7
Offset Carry3 Sets
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