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2 Day Split A

by Matt Harris
1 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 07, 2024 04:27
  • Last Edited
    Jun 18, 2025 11:49

Summary

Unlock your strength potential with the 2 Day Split A program, designed for those ready to commit to a transformative 6-week journey. This program features a balanced 5-day training schedule, focusing on both upper and lower body workouts to maximize muscle growth and endurance. Each session incorporates a variety of exercises, including dumbbell and machine movements, ensuring you target all major muscle groups effectively. Whether you're looking to build strength or improve your physique, this program provides the structure and intensity you need to achieve your goals. Get ready to elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Glute-Ham Raise
1
1
50 reps
RPE 9
-
6
Chest Supported Curl
3
10-15 reps
RPE 8
7
Bicep Curl (Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Shoulder Press (Machine)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Skull Crusher
3
10-15 reps
RPE 8
9
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5
Chest Supported Curl
3
6-8 reps
RPE 8
6
Alternating Dumbbell Curl
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-8 reps
RPE 8
2
Squat (Smith Machine)
3
6-8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Shoulder Press (Machine)
2
6-8 reps
RPE 8
6
Shrug (Dumbbell)
3
6-8 reps
RPE 8
7
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 5
No exercises added to this day
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Glute-Ham Raise
1 Set
1 Set
50 Reps
@9
-
6
Chest Supported Curl
3 Sets
10-15 Reps
@8
7
Bicep Curl (Machine)
1 Set
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@8
3
Lying Leg Curl
3 Sets
10-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
8
Skull Crusher
3 Sets
10-15 Reps
@8
9
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
5
Chest Supported Curl
3 Sets
6-8 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
6-8 Reps
@8
Day 4
1
Leg Extension
3 Sets
6-8 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
3
Glute-Ham Raise
1 Set
50 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
6
Shrug (Dumbbell)
3 Sets
6-8 Reps
@8
7
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
8
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@10
Day 5
No exercises added to this day