5.0
(1 rating)
Program Description
2 day 2xweek
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout70 minutes
- CreatedDec 29, 2023 05:53
- Last EditedMay 07, 2024 10:46
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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
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Hack Squat
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
8 reps
RPE 8
6
Seated Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Barbell Row
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Chin-Up (Weighted)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
9
Alternating Dumbbell Curl
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Hack Squat
2
10 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
5
Standing Calf Raise
4
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Dip (Weighted)
2
10 reps
RPE 8
8
Alternating Dumbbell Curl
3
12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
@8
2
Stiff Leg Deadlift4 Sets
6 Reps
@8
3
Hack Squat2 Sets
12 Reps
@8
4
Lying Leg Curl2 Sets
12 Reps
@8
5
Standing Calf Raise4 Sets
8 Reps
@8
6
Seated Calf Raise4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
@8
2
Barbell Row4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)2 Sets
12 Reps
@8
4
Lat Pulldown2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)4 Sets
10 Reps
@8
7
Chin-Up (Weighted)2 Sets
10 Reps
@8
8
Lying Tricep Extension (Barbell)3 Sets
12 Reps
@8
9
Alternating Dumbbell Curl1 Set
12 Reps
@8
Day 3
1
Squat (Barbell)4 Sets
8 Reps
@8
2
Stiff Leg Deadlift4 Sets
8 Reps
@8
3
Hack Squat2 Sets
10 Reps
@8
4
Lying Leg Curl2 Sets
12 Reps
@8
5
Standing Calf Raise4 Sets
10 Reps
@8
6
Seated Calf Raise4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Barbell)4 Sets
8 Reps
@8
2
Pull-Up (Weighted)4 Sets
8 Reps
@8
3
Cable Crossover2 Sets
12 Reps
@8
4
Seated Row (Cable)2 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
@8
7
Dip (Weighted)2 Sets
10 Reps
@8
8
Alternating Dumbbell Curl3 Sets
12 Reps
@8
9
Tricep Rope Push Down (Cable)1 Set
15 Reps
@8