logo
BoostcampPNG

REDEMPTION

by aCroissant
1 athletes joined

Program Description

PURE BODYBUILDING HERE LEAVE YOUR EGO ASIDE fail on most if not all sets with controlled form

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2024 09:10
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unleash your potential with the REDEMPTION program, a comprehensive 10-week journey designed for those ready to transform their physique. Committing to four days a week, you'll engage in targeted workouts focusing on back, chest, and core strength, utilizing a full gym's worth of equipment. Each session features a mix of machine and cable exercises, ensuring you build muscle effectively while keeping your workouts dynamic and engaging. Embrace the challenge and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Biceps
12.1%
Lats
9.8%
Triceps
9.4%
Chest
7.5%
Quadriceps
7.5%
Hamstrings
6%
Front Delts
5.3%
Abs
4.5%
Rear Delts
4.5%
Neck
3.8%
Middle Delts
3.8%
Calves
3.8%
Adductors
3.8%
Glutes
3%
Forearms
1.5%
Lower Back
1.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Row (Cable)
2
5-10 reps
-
3
T-Bar Row
2
5-9 reps
-
4
Abs Crunch (Machine)
2
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Bench Press (Smith Machine)
2
5-9 reps
-
3
Reverse Pec Deck
2
6-15 reps
-
4
Neck Curl
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Preacher Curl (EZ Bar)
2
7-12 reps
-
4
Lateral Raise (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-12 reps
-
4
Preacher Curl (EZ Bar)
2
7-12 reps
-
5
Tricep Extension (Barbell)
2
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-12 reps
-
4
Preacher Curl (EZ Bar)
2
7-12 reps
-
5
Tricep Extension (Barbell)
2
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-10 reps
-
2
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
3
Lateral Raise (Machine)
2
6-12 reps
-
4
Preacher Curl (EZ Bar)
2
7-12 reps
-
5
Tricep Extension (Barbell)
2
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Preacher Curl (EZ Bar)
2
7-12 reps
-
4
Lateral Raise (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Preacher Curl (EZ Bar)
2
7-12 reps
-
4
Lateral Raise (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Preacher Curl (EZ Bar)
2
7-12 reps
-
4
Lateral Raise (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Preacher Curl (EZ Bar)
2
7-12 reps
-
4
Lateral Raise (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Preacher Curl (EZ Bar)
2
7-12 reps
-
4
Lateral Raise (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5-9 reps
-
2
Tricep Pushdown (Cable)
2
4-9 reps
-
3
Preacher Curl (EZ Bar)
2
7-12 reps
-
4
Lateral Raise (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
8-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Leg Press)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
5-8 reps
-
3
Calf Raise (Leg Press)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Lying Leg Curl
2
7-10 reps
-
3
Calf Raise (Leg Press)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
8-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
8-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
8-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
8-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
8-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
7-10 reps
-
2
Hack Squat
2
4-8 reps
-
3
Calf Raise (Leg Press)
2
8-15 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
6-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
2 Sets
5-10 Reps
-
2
Seated Row (Cable)
2 Sets
5-10 Reps
-
3
T-Bar Row
2 Sets
5-9 Reps
-
4
Abs Crunch (Machine)
2 Sets
6-15 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
2
Bench Press (Smith Machine)
2 Sets
5-9 Reps
-
3
Reverse Pec Deck
2 Sets
6-15 Reps
-
4
Neck Curl
2 Sets
10-20 Reps
-
Day 4
1
Lying Leg Curl
2 Sets
7-10 Reps
-
2
Hack Squat
2 Sets
4-8 Reps
-
3
Calf Raise (Leg Press)
2 Sets
8-15 Reps
-
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
6-12 Reps
-
Day 3
1
Hammer Curl
2 Sets
5-9 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
4-9 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
7-12 Reps
-
4
Lateral Raise (Machine)
2 Sets
6-12 Reps
-