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The Sexy Scorpio 2.0

by Nicholas M.
4 athletes joined

Program Description

Build fitness/muscle, and to lose weight for fricken Italyzzzz

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2024 02:44
  • Last Edited
    Jun 18, 2025 01:03

Summary

Unleash your inner strength with The Sexy Scorpio 2.0, a dynamic 12-week program designed for those ready to elevate their fitness game. Committing just three days a week, you’ll engage in a balanced mix of dumbbell and machine exercises targeting all major muscle groups, from chest to legs. Each session focuses on progressive overload, encouraging you to increase weights as you master the suggested rep ranges. Get ready to sculpt your physique and boost your confidence with every workout!
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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
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
10-15 reps
-
3
Pec Deck (Machine)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Lying Leg Curl
3
10-15 reps
-
7
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
-
2
Military Press (Smith-Machine)
3
8-12 reps
-
3
Bench Press (Smith Machine)
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Calf Raise (Smith Machine)
3
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
7
Hammer Curl (cable)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Single Leg Press
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3
Pec Deck (Machine)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Lying Leg Curl
3 Sets
10-15 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
Day 3
1
Barbell Row
3 Sets
8-12 Reps
-
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
-
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Hammer Curl (cable)
3 Sets
8-12 Reps
-