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2x Everyday Strength & Hypertrophy

by mery
4 athletes joined

Program Description

Are you the average guy/gal who wants a program to fit all needs? want to get stronger for your sport? want to beat your friends in armwrestling? this program will prepare you for everyday life. To start, focus on proper form (easily learned on YouTube) and progressive overload. Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time. Rest, recovery, nutrition, and hydration are just as important as lifting. Week structure: Monday: Anterior Tuesday: Rest Wednesday: Rest Thursday: Posterior Friday: Rest Saturday: Rest Sunday: Rest

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 14, 2025 07:50
  • Last Edited
    Feb 03, 2025 08:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
5-15 reps
-
-
2
Overhead Press (Barbell)
2
1
4-8 reps
5-15 reps
-
-
3
Bench Press (Barbell)
2
5-15 reps
-
4
Upright Row (Barbell)
2
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
5-15 reps
-
-
2
Bench Press (Barbell)
2
1
4-8 reps
5-15 reps
-
-
3
Overhead Press (Barbell)
2
5-15 reps
-
4
Upright Row (Barbell)
2
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
5-15 reps
-
-
2
Overhead Press (Barbell)
2
1
4-8 reps
5-15 reps
-
-
3
Bench Press (Barbell)
2
5-15 reps
-
4
Upright Row (Barbell)
2
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
5-15 reps
-
-
2
Bench Press (Barbell)
2
1
4-8 reps
5-15 reps
-
-
3
Overhead Press (Barbell)
2
5-15 reps
-
4
Upright Row (Barbell)
2
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
5-15 reps
-
-
2
Overhead Press (Barbell)
2
1
4-8 reps
5-15 reps
-
-
3
Bench Press (Barbell)
2
5-15 reps
-
4
Upright Row (Barbell)
2
5-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
5-15 reps
-
-
2
Bench Press (Barbell)
2
1
4-8 reps
5-15 reps
-
-
3
Overhead Press (Barbell)
2
5-15 reps
-
4
Upright Row (Barbell)
2
5-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Barbell Row
3
4-8 reps
-
3
Pull-Up (Weighted)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Barbell Row
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Barbell Row
3
4-8 reps
-
3
Pull-Up (Weighted)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Barbell Row
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Barbell Row
3
4-8 reps
-
3
Pull-Up (Weighted)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Barbell Row
3
4-8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
5-15 Reps
-
-
2
Overhead Press (Barbell)
2 Sets
1 Set
4-8 Reps
5-15 Reps
-
-
3
Bench Press (Barbell)
2 Sets
5-15 Reps
-
4
Upright Row (Barbell)
2 Sets
5-15 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Barbell Row
3 Sets
4-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
4-8 Reps
-