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BoostcampPNG

Lith 2 day split.

by Jan Ruben A.
2 athletes joined

Program Description

Strenght.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2025 04:26
  • Last Edited
    Mar 14, 2025 02:58
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
2
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 1
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Pendlay Row
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
2
Leg Curl
1
2
1
10 reps
10 reps
10 reps
RPE 1
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@1
@8
@10
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@1
@8
@10
3
Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Pendlay Row
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@1
@8
@10
5
Dip (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 2
1
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@1
@8
@10
2
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10