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BoostcampPNG

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 08, 2024 01:09
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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