BFB Beginner 2 Days/Week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Supine Drawing In | 1 | 10 reps |
| 2 | Cat Cow Stretch | 1 | 20 reps |
| 3 | World's Greatest Stretch | 2 | 10 reps |
| 4 | Thoracic Extension On Foam Roller | 1 | 15 reps |
| 5 | Swimmers Stretch | 1 | 15 reps |
| 6 | Glute Bridge (With Hip-Band) | 1 | 20 reps |
| 7 | Band High Pull Apart With External Rotation | 1 | 25 reps |
| 8 | Bent Over Row (Dumbbell) | 2 | 7 reps |
| 9 | Incline Fly Press (Dumbbell) | 2 | 7 reps |
| 10 | Bulgarian Split Squat (Bodyweight) | 2 | 7 reps |
| 11 | Romanian Deadlift (Dumbbell) | 2 | 7 reps |
| 12 | Cossack Squat | 2 | 7 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Zone 2 Cardio | 1 | 45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Zone 2 Cardio | 1 | 45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | World's Greatest Stretch | 1 | 10 reps |
| 2 | Hinge To-Squat | 1 | 15 reps |
| 3 | Glute Bridge (With ISO Groin Squeeze) | 1 | 20 reps |
| 4 | Ankle Glides | 1 | 20 reps |
| 5 | Band Face Pull | 1 | 25 reps |
| 6 | Swimmers Stretch | 1 | 15 reps |
| 7 | Forearm Tendon Glides | 1 | 20 reps |
| 8 | Heel Ta Box Stepdown | 3 | 10 reps |
| 9 | Dumbbell Goblet Squat | 2 | 7 reps |
| 10 | Seated Cable High Face | 2 | 7 reps |
| 11 | Bottoms Up Kettle Press | 2 | 7 reps |
| 12 | Single Arm Strict Dumbbell Row | 2 | 7 reps |
| 13 | Anchored Lat Stretch | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Zone 2 Cardio | 1 | 45 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BFB Beginner 2 Days/Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BFB Beginner 2 Days/Week is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BFB Beginner 2 Days/Week is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
