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Répás 2

by Zsombor S.
5.0
(1 rating)

Program Description

Jym

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 15, 2024 05:16
  • Last Edited
    Jun 18, 2025 08:42

Summary

Embark on a transformative 6-week journey with the Répás 2 program, designed for serious lifters looking to build strength and muscle. Committing to just 4 days a week, you'll engage in a variety of machine and dumbbell exercises targeting your chest, back, and arms, ensuring a balanced workout regimen. Each session is crafted to maximize intensity and effectiveness, utilizing proven techniques like the Incline Chest Press and Lat Pulldown. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
-
2
Chest Press (Machine)
4 Sets
-
3
Chest Fly (Machine)
4 Sets
-
4
Lat Pulldown
4 Sets
-
5
Lat Pulldown (Neutral Grip)
4 Sets
-
6
Single Arm Iso Row
4 Sets
-
7
Shrug (Dumbbell)
3 Sets
-
Day 2
1
Preacher Curl (Dumbbell)
4 Sets
-
2
Hammer Curl
4 Sets
-
3
Bayesian Curl
4 Sets
-
4
Lateral Raise (Machine)
4 Sets
-
5
Shoulder Press (Machine)
4 Sets
-
6
Tricep Rope Push Down (Cable)
4 Sets
-
7
Overhead Tricep Extension (Cable)
4 Sets
-
8
Seated Dip (Machine)
4 Sets
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
-
2
Pull-Up (Bodyweight)
4 Sets
-
3
Chest Supported Row (Machine)
4 Sets
-
4
Incline Bench Press (Smith Machine)
4 Sets
-
5
Bench Press (Barbell)
4 Sets
-
6
Chest Fly (Cable)
4 Sets
-
7
Shrug (Barbell)
4 Sets
-
Day 4
1
Bicep Curl (Cable)
4 Sets
-
2
Hammer Curl
4 Sets
-
3
Incline Curl (Dumbbell)
4 Sets
-
4
One Arm Lateral Raise (Cable)
4 Sets
-
5
Shoulder Press (Machine)
4 Sets
-
6
Seated Dip (Machine)
4 Sets
-
7
Tricep Rope Push Down (Cable)
4 Sets
-
8
Overhead Tricep Extension (Cable)
4 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gábor T.Man
a year ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Very great workout if you are an athlete and you cant train legs