logo
BoostcampPNG

Agogo workout v.2

by Mario Rossi
1 athletes joined

Program Description

Program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 31, 2025 10:40
  • Last Edited
    Jun 18, 2025 09:37

Summary

Unleash your strength with the Agogo Workout v.2, a comprehensive 12-week program designed for those ready to elevate their fitness game. Training three days a week, you'll engage in a variety of exercises targeting major muscle groups, including the bench press, Romanian deadlift, and preacher curls. This program combines free weights and machines to ensure balanced development and optimal results. Get ready to build muscle, enhance endurance, and transform your physique with a structured approach that fits seamlessly into your busy lifestyle.
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
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-10 reps
-
3
Bench Press (Barbell)
2
5-8 reps
-
4
Single Arm Iso Row
2
8-10 reps
-
5
Hack Squat
2
8-10 reps
-
6
Lying Leg Curl
2
8-10 reps
-
7
Side Crunch (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
-
2
T-Bar Row
3
8-10 reps
-
3
Incline Chest Press (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
5
Leg Press
2
5-8 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Leg Extension
2
8-10 reps
-
3
French Press
2
8-10 reps
-
4
Pull-Up (Band)
2
AMRAP
-
5
Seated Military Press (Smith Machine)
2
8-10 reps
-
6
Chest Press (Machine)
2
10-12 reps
-
7
Incline Curl (Dumbbell)
2
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
2
Preacher Curl (Barbell)
2 Sets
8-10 Reps
-
3
Bench Press (Barbell)
2 Sets
5-8 Reps
-
4
Single Arm Iso Row
2 Sets
8-10 Reps
-
5
Hack Squat
2 Sets
8-10 Reps
-
6
Lying Leg Curl
2 Sets
8-10 Reps
-
7
Side Crunch (Cable)
3 Sets
8-10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Leg Extension
2 Sets
8-10 Reps
-
3
French Press
2 Sets
8-10 Reps
-
4
Pull-Up (Band)
2 Sets
AMRAP
-
5
Seated Military Press (Smith Machine)
2 Sets
8-10 Reps
-
6
Chest Press (Machine)
2 Sets
10-12 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 2
1
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
2
T-Bar Row
3 Sets
8-10 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8-10 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
5
Leg Press
2 Sets
5-8 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
-