logo
BoostcampPNG

Weekend Warrior 2

by Michael J.

Program Description

RPE 7

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2025 12:13
  • Last Edited
    Feb 22, 2025 03:12
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
70%
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
65%
2
Bench Press (Close Grip)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
8-10 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Chest Supported Row (Machine)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
5 reps
-
2
Chest Supported Row (Machine)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
-
2
Chest Supported Row (Machine)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
65%
2
Squat (Barbell)
4
6-8 reps
-
3
Lying Leg Curl
4
8-10 reps
-
4
Leg Press
3
12-15 reps
-
5
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6 reps
70%
2
Squat (Barbell)
4
6-8 reps
-
3
Lying Leg Curl
4
8-10 reps
-
4
Leg Press
3
12-15 reps
-
5
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
75%
2
Squat (Barbell)
4
6-8 reps
-
3
Lying Leg Curl
4
8-10 reps
-
4
Leg Press
3
12-15 reps
-
5
Decline Crunch (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5 reps
65%
2
Squat (Barbell)
4
6-8 reps
-
3
Lying Leg Curl
4
8-10 reps
-
4
Leg Press
3
12-15 reps
-
5
Decline Crunch (Weighted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Upright Row (Barbell)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
JM Press (Smith Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Upright Row (Barbell)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
JM Press (Smith Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Upright Row (Barbell)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
JM Press (Smith Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Upright Row (Barbell)
4
6-8 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
JM Press (Smith Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
-
3
Shoulder Press (Machine)
4 Sets
8-10 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
8 Reps
-
2
Chest Supported Row (Machine)
4 Sets
6-8 Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
8-10 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
Day 3
1
Stiff Leg Deadlift
4 Sets
8 Reps
65%
2
Squat (Barbell)
4 Sets
6-8 Reps
-
3
Lying Leg Curl
4 Sets
8-10 Reps
-
4
Leg Press
3 Sets
12-15 Reps
-
5
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
65%
2
Upright Row (Barbell)
4 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
-
4
JM Press (Smith Machine)
3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-