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Power of 2 v2

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2 athletes joined

Program Description

Get jacked stacked succulent and dense

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2024 07:04
  • Last Edited
    Feb 21, 2025 10:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
75%
2
Incline Bench Press (Barbell)
2
1
3 reps
3 reps
80%
60%
3
Incline Dumbbell Press
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
7
Upright Row (Barbell)
3
12-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
75%
2
Squat (Low Bar)
2
1
3 reps
3 reps
80%
60%
3
Zercher Squat (Barbell)
3
6 reps
RPE 6.5
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Leg Extension
2
8-12 reps
RPE 7.5
6
Cable Crunch
3
10-12 reps
RPE 8
7
Abs Crunch (Weighted)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
60%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-16 reps
RPE 7.5
7
Upright Row (Barbell)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
80%
2
Deadlift (Barbell)
2
1
1 reps
3 reps
85%
60%
3
Row
2
8-12 reps
RPE 8-9.5
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
6
Back Extension
3
12-16 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
75%
2
Deadlift (Barbell)
2
1
3 reps
3 reps
80%
60%
3
Row
2
8-12 reps
RPE 8-9.5
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
6
Back Extension
3
12-16 reps
RPE 6.5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
70%
2
Incline Bench Press (Barbell)
2
1
5 reps
5 reps
75%
60%
3
Incline Dumbbell Press
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
7
Upright Row (Barbell)
3
12-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
70%
2
Squat (Low Bar)
2
1
5 reps
5 reps
75%
60%
3
Zercher Squat (Barbell)
3
6 reps
RPE 6.5
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Leg Extension
2
8-12 reps
RPE 7.5
6
Cable Crunch
3
10-12 reps
RPE 8
7
Abs Crunch (Weighted)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bench Press (Barbell)
2
1
1 reps
3 reps
85%
60%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-16 reps
RPE 7.5
7
Upright Row (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bench Press (Barbell)
2
1
3 reps
3 reps
80%
60%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
10-12 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-16 reps
RPE 7.5
7
Upright Row (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
70%
2
Deadlift (Barbell)
2
1
5 reps
5 reps
75%
60%
3
Row
2
8-12 reps
RPE 8-9.5
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
6
Back Extension
3
12-16 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
80%
2
Incline Bench Press (Barbell)
2
1
1 reps
3 reps
85%
60%
3
Incline Dumbbell Press
3
8-12 reps
RPE 8-9
4
Chest Fly (Machine)
3
8-12 reps
RPE 7
5
Tricep Extension (Cable)
3
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 7
7
Upright Row (Barbell)
3
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
80%
2
Squat (Low Bar)
2
1
1 reps
3 reps
85%
60%
3
Zercher Squat (Barbell)
3
6 reps
RPE 6.5
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Leg Extension
2
8-12 reps
RPE 7.5
6
Cable Crunch
3
10-12 reps
RPE 8
7
Abs Crunch (Weighted)
2
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
75%
2
Deadlift (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
80%
60%
3
Row
2 Sets
8-12 Reps
@8-9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
6
Back Extension
3 Sets
12-16 Reps
@6.5-7
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
75%
2
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
80%
60%
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
10-16 Reps
@7.5
7
Upright Row (Barbell)
3 Sets
10-12 Reps
@6.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
AMRAP
75%
2
Incline Bench Press (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
80%
60%
3
Incline Dumbbell Press
3 Sets
8-12 Reps
@8-9
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@7
7
Upright Row (Barbell)
3 Sets
12-16 Reps
@8