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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 11, 2025 09:24
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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
-