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BoostcampPNG

2 day split for women

by Chicken soup
47 athletes joined

Program Description

A two day split for women who don't want to waste energy but want a good physique.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 13, 2024 06:16
  • Last Edited
    Dec 23, 2024 07:08
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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
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Barbell Row
2
6 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Overhead Press (Barbell)
2
8 reps
-
5
Hamstring Curl
2
10 reps
-
6
Bicep Curl (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Tricep Pushdown (Cable)
1
15 reps
-
4
Belt Squat
2
12 reps
-
5
Hanging Leg Raise
2
10 reps
-
6
Leg Extension
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
-
2
Bench Press (Barbell)
2 Sets
8 Reps
-
3
Tricep Pushdown (Cable)
1 Set
15 Reps
-
4
Belt Squat
2 Sets
12 Reps
-
5
Hanging Leg Raise
2 Sets
10 Reps
-
6
Leg Extension
2 Sets
15-20 Reps
-
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
2
Barbell Row
2 Sets
6 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8 Reps
-
4
Overhead Press (Barbell)
2 Sets
8 Reps
-
5
Hamstring Curl
2 Sets
10 Reps
-
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
-