logo
BoostcampPNG

2 day program

by Hernan Morales
1 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 20, 2024 02:21
  • Last Edited
    Sep 21, 2024 02:03
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
3
Barbell Row
3 Sets
6-8 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
5
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
6-12 Reps
@8
8
Reverse Wrist Curl (Barbell)
3 Sets
6-20 Reps
@8
9
Jog
1 Set
30 mins
@8
Day 2
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
2
Leg Extension
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
6-10 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
6-12 Reps
@8
5
Jog
1 Set
30 mins
@8