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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
    Jun 18, 2025 08:12

Summary

The Lith 2 Day Split is a comprehensive 16-week program designed for those looking to maximize their strength and muscle gains with just two training days per week. This program focuses on compound lifts like squats, deadlifts, and bench presses, ensuring you hit all major muscle groups effectively. Each session is structured to progressively challenge your limits, utilizing a mix of barbell, dumbbell, and machine exercises. Perfect for busy schedules, this split will help you build a powerful physique while maintaining a manageable training routine. Get ready to transform your strength and redefine your limits!
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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