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Dynamic Duo (DD)

by XOChain
1 athletes joined

Program Description

2 Day Full Body - Alex Leonidas Mini Workout style

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 04:04
  • Last Edited
    Jan 31, 2025 01:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Face Away Cable Curl
2 Sets
6-10 Reps
@10
1B
Sissy Squat
2 Sets
5-20 Reps
@10
2
Good Morning
2 Sets
8-15 Reps
@10
3
Rack Pull (Barbell)
2 Sets
5-8 Reps
@10
4
Dip (Assisted)
2 Sets
AMRAP
@10
5
JM Press
2 Sets
8-10 Reps
@10
6
Seated Row (Cable)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
Day 2
1
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
2
Front Squat (Barbell)
2 Sets
5-10 Reps
@10
3
Upright Row (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5-10 Reps
@10
7
Lat Pulldown
2 Sets
5-10 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
@10