logo
BoostcampPNG

Faster Leaner Stronger Phase 2

by Katrina Little
4 athletes joined

Program Description

This program was made by Mike Mathews as a lifting program for women to become lean via weight lifting. This is phase 2. Increase weight via progressive overload. 8-10 reps and increase weight once you hit 10 reps.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 31, 2024 08:18
  • Last Edited
    Dec 02, 2024 10:01
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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Rear Delt Row
3
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9