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Power build 2 day

by John C.

Program Description

Unlock your strength potential with the Power Build 2 Day program, designed for those looking to maximize muscle gains in just two sessions per week. Over the course of four weeks, this program focuses on compound lifts and progressive overload to enhance your power and build a solid physique. Perfect for busy schedules, each workout is strategically crafted to deliver results without sacrificing quality. Get ready to transform your training and elevate your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2025 02:22
  • Last Edited
    Sep 23, 2025 02:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Triceps
10.6%
Hamstrings
10.6%
Biceps
9.6%
Glutes
8.7%
Front Delts
8.6%
Middle Delts
7.7%
Chest
7.7%
Lats
6.2%
Upper Back
5.5%
Lower Back
3.8%
Abs
2.6%
Adductors
1.7%
Forearms
1.4%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 2
2
Overhead Press (Barbell)
5
5 reps
RPE 2
3
Long Pause Bench Press
4
5 reps
RPE 1
4
Lying Leg Curl
5
8 reps
RPE 1
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 1
6
Tricep Pushdown (Cable)
4
8 reps
RPE 1
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 2
2
Overhead Press (Barbell)
5
5 reps
RPE 2
3
Long Pause Bench Press
4
5 reps
RPE 1
4
Lying Leg Curl
5
8 reps
RPE 1
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 1
6
Tricep Pushdown (Cable)
4
8 reps
RPE 1
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 2
2
Overhead Press (Barbell)
5
5 reps
RPE 2
3
Long Pause Bench Press
4
5 reps
RPE 1
4
Lying Leg Curl
5
8 reps
RPE 1
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 1
6
Tricep Pushdown (Cable)
4
8 reps
RPE 1
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 2
2
Overhead Press (Barbell)
5
5 reps
RPE 2
3
Long Pause Bench Press
4
5 reps
RPE 1
4
Lying Leg Curl
5
8 reps
RPE 1
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 1
6
Tricep Pushdown (Cable)
4
8 reps
RPE 1
7
Bicep Curl (Dumbbell)
4
8 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 2
2
Deadlift (Barbell)
5
3 reps
RPE 2
3
Front Squat (Barbell)
4
5 reps
RPE 2
4
Leg Extension
4
8 reps
RPE 1
5
Seated Row (Cable)
4
6 reps
RPE 1
6
Preacher Curl (Barbell)
4
12 reps
RPE 1
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 2
2
Deadlift (Barbell)
5
3 reps
RPE 2
3
Front Squat (Barbell)
4
5 reps
RPE 2
4
Leg Extension
4
8 reps
RPE 1
5
Seated Row (Cable)
4
6 reps
RPE 1
6
Preacher Curl (Barbell)
4
12 reps
RPE 1
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 2
2
Deadlift (Barbell)
5
3 reps
RPE 2
3
Front Squat (Barbell)
4
5 reps
RPE 2
4
Leg Extension
4
8 reps
RPE 1
5
Seated Row (Cable)
4
6 reps
RPE 1
6
Preacher Curl (Barbell)
4
12 reps
RPE 1
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 2
2
Deadlift (Barbell)
5
3 reps
RPE 2
3
Front Squat (Barbell)
4
5 reps
RPE 2
4
Leg Extension
4
8 reps
RPE 1
5
Seated Row (Cable)
4
6 reps
RPE 1
6
Preacher Curl (Barbell)
4
12 reps
RPE 1
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@2
@2
@2
@2
@2
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@2
@2
@2
@2
@2
3
Long Pause Bench Press
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@1
@1
@1
@1
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@1
@1
@1
@1
@1
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@1
@1
@1
@1
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@1
@1
@1
@1
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@1
@1
@1
@1
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@2
@2
@2
@2
@2
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@2
@2
@2
@2
@2
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@2
@2
@2
@2
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@1
@1
@1
@1
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@1
@1
@1
@1
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@1
@1
@1
@1
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1