logo
BoostcampPNG

The power of 2

by
2 athletes joined
5.0
(1 rating)

Program Description

Get stronger faster better

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 09, 2024 05:10
  • Last Edited
    Jun 18, 2024 09:18
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
1
3 reps
85%
3
Push Press (Barbell)
4
4 reps
RPE 9.5
4
Seated Behind The Neck Press
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Barbell)
1
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Single Leg Press
2
10-12 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 9
6A
Leg Curl
3
5 reps
RPE 9.5
7
Leg Extension
4
12-16 reps
RPE 9
8A
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bench Press (Barbell)
1
5 reps
80%
3
Dip (Bodyweight)
2
4-6 reps
RPE 9
4
Decline Bench Press (Barbell)
2
10-15 reps
RPE 9.5
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
1
1 reps
90%
3
Back Extension
3
12 reps
RPE 7
4A
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9.5
4B
Single Leg Deadlift
2
8-12 reps
RPE 9.5
5
Lying Leg Curl
4
8-12 reps
RPE 9.5
6A
Lying Leg Curl
3
AMRAP
RPE 10
7
Leg Extension
5
AMRAP
RPE 10
8
Leg Extension
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
AMRAP
50%
2
Overhead Press (Barbell)
2
3 reps
65%
3
Push Press (Barbell)
4
4 reps
RPE 9.5
4
Seated Behind The Neck Press
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
80%
2
Deadlift (Barbell)
1
3 reps
85%
3
Back Extension
3
12 reps
RPE 7
4A
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9.5
4B
Single Leg Deadlift
2
8-12 reps
RPE 9.5
5
Lying Leg Curl
4
8-12 reps
RPE 9.5
6A
Lying Leg Curl
3
AMRAP
RPE 10
7
Leg Extension
5
AMRAP
RPE 10
8
Leg Extension
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
75%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Incline Bench Press (Barbell)
2
1
8-12 reps
8-120 reps
RPE 10
RPE 10
4
High Pull
1
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
75%
2
Squat (Barbell)
1
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Single Leg Press
2
10-12 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 9
6A
Leg Curl
3
5 reps
RPE 9.5
7
Leg Extension
4
12-16 reps
RPE 9
8A
Leg Extension
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
1
1 reps
90%
3
Dip (Bodyweight)
2
4-6 reps
RPE 9
4
Decline Bench Press (Barbell)
2
10-15 reps
RPE 9.5
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
AMRAP
50%
2
Deadlift (Barbell)
2
3 reps
65%
3
Back Extension
3
12 reps
RPE 7
4A
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9.5
4B
Single Leg Deadlift
2
8-12 reps
RPE 9.5
5
Lying Leg Curl
4
8-12 reps
RPE 9.5
6A
Lying Leg Curl
3
AMRAP
RPE 10
7
Leg Extension
5
AMRAP
RPE 10
8
Leg Extension
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bench Press (Barbell)
1
3 reps
85%
3
Dip (Bodyweight)
2
4-6 reps
RPE 9
4
Decline Bench Press (Barbell)
2
10-15 reps
RPE 9.5
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
75%
2
Deadlift (Barbell)
1
3 reps
80%
3A
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3B
Single Leg Deadlift
2
8-12 reps
RPE 8
4
Lying Leg Curl
4
8-12 reps
RPE 9.5
5A
Lying Leg Curl
3
AMRAP
RPE 10
6
Leg Extension
2
AMRAP
RPE 10
7
Leg Extension
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
85%
2
Overhead Press (Barbell)
1
1 reps
90%
3
Push Press (Barbell)
4
4 reps
RPE 9.5
4
Seated Behind The Neck Press
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
1
1 reps
90%
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Single Leg Press
2
10-12 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 9
6A
Leg Curl
3
5 reps
RPE 9.5
7
Leg Extension
4
12-16 reps
RPE 9
8A
Leg Extension
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
50%
2
Bench Press (Barbell)
2
3 reps
65%
3
Dip (Bodyweight)
2
4-6 reps
RPE 9
4
Decline Bench Press (Barbell)
2
10-15 reps
RPE 9.5
5
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7A
Front Raise
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
8A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
30%
2
Pull-Up (Weighted)
1
3 reps
85%
3
Pullover (Machine)
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
10-12 reps
RPE 10
5A
Seated Row (Machine)
3
AMRAP
RPE 10
6
Rear Cable Fly
4
14-16 reps
RPE 9.5
7A
Rear Cable Fly
3
AMRAP
RPE 10
8
Hammer Curl
4
6-8 reps
RPE 10
9A
Hammer Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
15%
2
Pull-Up (Weighted)
1
5 reps
75%
3
Pullover (Machine)
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
10-12 reps
RPE 10
5A
Seated Row (Machine)
3
AMRAP
RPE 10
6
Rear Cable Fly
4
14-16 reps
RPE 9.5
7A
Rear Cable Fly
3
AMRAP
RPE 10
8
Hammer Curl
4
6-8 reps
RPE 10
9A
Hammer Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
40%
2
Pull-Up (Weighted)
1
2 reps
95%
3
Pullover (Machine)
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
10-12 reps
RPE 10
5A
Seated Row (Machine)
3
AMRAP
RPE 10
6
Rear Cable Fly
4
14-16 reps
RPE 9.5
7A
Rear Cable Fly
3
AMRAP
RPE 10
8
Hammer Curl
4
6-8 reps
RPE 10
9A
Hammer Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
AMRAP
50%
2
Pull-Up (Weighted)
3
1 reps
95%
3
Pullover (Machine)
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
10-12 reps
RPE 10
5A
Seated Row (Machine)
3
AMRAP
RPE 10
6
Rear Cable Fly
4
14-16 reps
RPE 9.5
7A
Rear Cable Fly
3
AMRAP
RPE 10
8
Hammer Curl
4
6-8 reps
RPE 10
9A
Hammer Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
50%
2
Squat (Barbell)
2
3 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Single Leg Press
2
10-12 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 9
6A
Leg Curl
3
5 reps
RPE 9.5
7
Leg Extension
4
12-16 reps
RPE 9
8A
Leg Extension
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
10%
2
Pull-Up (Weighted)
2
3 reps
25%
3
Pullover (Machine)
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
10-12 reps
RPE 10
5A
Seated Row (Machine)
3
AMRAP
RPE 10
6
Rear Cable Fly
4
14-16 reps
RPE 9.5
7A
Rear Cable Fly
3
AMRAP
RPE 10
8
Hammer Curl
4
6-8 reps
RPE 10
9A
Hammer Curl
3
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
AMRAP
80%
2
Overhead Press (Barbell)
1 Set
3 Reps
85%
3
Push Press (Barbell)
4 Sets
4 Reps
@9.5
4
Seated Behind The Neck Press
2 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
80%
2
Deadlift (Barbell)
1 Set
3 Reps
85%
3
Back Extension
3 Sets
12 Reps
@7
4A
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@9.5
4B
Single Leg Deadlift
2 Sets
8-12 Reps
@9.5
5
Lying Leg Curl
4 Sets
8-12 Reps
@9.5
6A
Lying Leg Curl
3 Sets
AMRAP
@10
7
Leg Extension
5 Sets
AMRAP
@10
8
Leg Extension
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bench Press (Barbell)
1 Set
3 Reps
85%
3
Dip (Bodyweight)
2 Sets
4-6 Reps
@9
4
Decline Bench Press (Barbell)
2 Sets
10-15 Reps
@9.5
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7A
Front Raise
3 Sets
8-12 Reps
@9.5
7B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
8A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
AMRAP
30%
2
Pull-Up (Weighted)
1 Set
3 Reps
85%
3
Pullover (Machine)
4 Sets
12-16 Reps
@10
4
Seated Row (Machine)
4 Sets
10-12 Reps
@10
5A
Seated Row (Machine)
3 Sets
AMRAP
@10
6
Rear Cable Fly
4 Sets
14-16 Reps
@9.5
7A
Rear Cable Fly
3 Sets
AMRAP
@10
8
Hammer Curl
4 Sets
6-8 Reps
@10
9A
Hammer Curl
3 Sets
AMRAP
@10