3.0
(1 rating)
Program Description
Program for anyone looking to maintain or slowly build strength and size in 2 days per week. This includes squat, bench, OHP, deadlift, and weighted chin up training in the strength range + hypertrophy/isolation lifts done in a time efficient manner. The program heavily relies on agonist/antagonist and non-overlapping supersets to squeeze more work in less time. Drop sets and myo-reps are also used on isolation work to get more done in fewer sets. Use double progression on rep ranges to progress in reps then weight when you get to the top of the rep range.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedSep 28, 2024 03:19
- Last EditedSep 29, 2024 03:53
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 8
RPE 8
1B
Chin-Up (Weighted)
2
1
3-5 reps
8-12 reps
RPE 10
RPE 10
2A
Lying Leg Raise
3
8-20 reps
RPE 10
2B
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3B
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
4A
Reverse Nordic Curl
3
6-12 reps
RPE 10
4B
Seated Row (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Skull Crusher (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7A
Calf Raise (Leg Press)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
7B
Lying Side Lateral Raise
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 8
RPE 8
1B
Chin-Up (Weighted)
2
1
3-5 reps
8-12 reps
RPE 10
RPE 10
2A
Lying Leg Raise
3
8-20 reps
RPE 10
2B
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3B
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
4A
Reverse Nordic Curl
3
6-12 reps
RPE 10
4B
Seated Row (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Skull Crusher (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7A
Calf Raise (Leg Press)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
7B
Lying Side Lateral Raise
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 8
RPE 8
1B
Chin-Up (Weighted)
2
1
3-5 reps
8-12 reps
RPE 10
RPE 10
2A
Lying Leg Raise
3
8-20 reps
RPE 10
2B
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 10
3A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3B
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
4A
Reverse Nordic Curl
3
6-12 reps
RPE 10
4B
Seated Row (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Skull Crusher (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7A
Calf Raise (Leg Press)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
7B
Lying Side Lateral Raise
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 8
RPE 8
1B
Chin-Up (Weighted)
2
1
3-5 reps
8-12 reps
RPE 10
RPE 10
2A
Lying Leg Raise
3
8-20 reps
RPE 10
2B
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3B
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
4A
Reverse Nordic Curl
3
6-12 reps
RPE 10
4B
Seated Row (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Skull Crusher (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7A
Calf Raise (Leg Press)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
7B
Lying Side Lateral Raise
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 8
RPE 8
1B
Chin-Up (Weighted)
2
1
3-5 reps
8-12 reps
RPE 10
RPE 10
2A
Lying Leg Raise
3
8-20 reps
RPE 10
2B
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3B
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
4A
Reverse Nordic Curl
3
6-12 reps
RPE 10
4B
Seated Row (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Skull Crusher (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7A
Calf Raise (Leg Press)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
7B
Lying Side Lateral Raise
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
1
3-5 reps
8-12 reps
RPE 8
RPE 8
1B
Chin-Up (Weighted)
2
1
3-5 reps
8-12 reps
RPE 10
RPE 10
2A
Lying Leg Raise
3
8-20 reps
RPE 10
2B
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3B
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
4A
Reverse Nordic Curl
3
6-12 reps
RPE 10
4B
Seated Row (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Skull Crusher (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7A
Calf Raise (Leg Press)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
7B
Lying Side Lateral Raise
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise
3
8-20 reps
RPE 10
1B
Deadlift (Barbell)
2
1
3-5 reps
6-8 reps
RPE 8
RPE 8
2A
Pull-Up (Bodyweight)
5
7 reps
-
2B
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Dip (Weighted)
3
8-12 reps
RPE 10
3B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
8-20 reps
RPE 10
4B
Lateral Raise (Cable)
3
8-20 reps
RPE 10
4C
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5A
Cable Crunch
3
10-20 reps
RPE 10
5B
Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise
3
8-20 reps
RPE 10
1B
Deadlift (Barbell)
2
1
3-5 reps
6-8 reps
RPE 8
RPE 8
2A
Pull-Up (Bodyweight)
2
3
8 reps
7 reps
-
-
2B
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Dip (Weighted)
3
8-12 reps
RPE 10
3B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
8-20 reps
RPE 10
4B
Lateral Raise (Cable)
3
8-20 reps
RPE 10
4C
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5A
Cable Crunch
3
10-20 reps
RPE 10
5B
Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise
3
8-20 reps
RPE 10
1B
Deadlift (Barbell)
2
1
3-5 reps
6-8 reps
RPE 8
RPE 8
2A
Pull-Up (Bodyweight)
3
2
8 reps
7 reps
-
-
2B
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Dip (Weighted)
3
8-12 reps
RPE 10
3B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
8-20 reps
RPE 10
4B
Lateral Raise (Cable)
3
8-20 reps
RPE 10
4C
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5A
Cable Crunch
3
10-20 reps
RPE 10
5B
Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise
3
8-20 reps
RPE 10
1B
Deadlift (Barbell)
2
1
3-5 reps
6-8 reps
RPE 8
RPE 8
2A
Pull-Up (Bodyweight)
5
8 reps
-
2B
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Dip (Weighted)
3
8-12 reps
RPE 10
3B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
8-20 reps
RPE 10
4B
Lateral Raise (Cable)
3
8-20 reps
RPE 10
4C
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5A
Cable Crunch
3
10-20 reps
RPE 10
5B
Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise
3
8-20 reps
RPE 10
1B
Deadlift (Barbell)
2
1
3-5 reps
6-8 reps
RPE 8
RPE 8
2A
Pull-Up (Bodyweight)
2
3
9 reps
8 reps
-
-
2B
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Dip (Weighted)
3
8-12 reps
RPE 10
3B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
8-20 reps
RPE 10
4B
Lateral Raise (Cable)
3
8-20 reps
RPE 10
4C
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5A
Cable Crunch
3
10-20 reps
RPE 10
5B
Tricep Extension (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise
3
8-20 reps
RPE 10
1B
Deadlift (Barbell)
2
1
3-5 reps
6-8 reps
RPE 8
RPE 8
2A
Pull-Up (Bodyweight)
5
9 reps
-
2B
Overhead Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 9
RPE 9
3A
Dip (Weighted)
3
8-12 reps
RPE 10
3B
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
8-20 reps
RPE 10
4B
Lateral Raise (Cable)
3
8-20 reps
RPE 10
4C
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5A
Cable Crunch
3
10-20 reps
RPE 10
5B
Tricep Extension (Cable)
3
8-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1A
Squat (Barbell)2 Sets
1 Set
3-5 Reps
8-12 Reps
@8
@8
1B
Chin-Up (Weighted)2 Sets
1 Set
3-5 Reps
8-12 Reps
@10
@10
2A
Lying Leg Raise3 Sets
8-20 Reps
@10
2B
Bench Press (Barbell)2 Sets
1 Set
3-5 Reps
8-12 Reps
@9
@9
3A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
@9
3B
Overhead Press (Dumbbell)3 Sets
6-10 Reps
@9
4A
Reverse Nordic Curl3 Sets
6-12 Reps
@10
4B
Seated Row (Cable)3 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
6
Skull Crusher (Dumbbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
7A
Calf Raise (Leg Press)2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
7B
Lying Side Lateral Raise3 Sets
8-15 Reps
@10
Day 2
1A
Single Leg Calf Raise3 Sets
8-20 Reps
@10
1B
Deadlift (Barbell)2 Sets
1 Set
3-5 Reps
6-8 Reps
@8
@8
2A
Pull-Up (Bodyweight)5 Sets
7 Reps
-
2B
Overhead Press (Barbell)2 Sets
1 Set
3-5 Reps
8-12 Reps
@9
@9
3A
Dip (Weighted)3 Sets
8-12 Reps
@10
3B
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
@10
4A
Bayesian Curl3 Sets
8-20 Reps
@10
4B
Lateral Raise (Cable)3 Sets
8-20 Reps
@10
4C
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5A
Cable Crunch3 Sets
10-20 Reps
@10
5B
Tricep Extension (Cable)3 Sets
8-15 Reps
@10