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6-Week 2-Lift Strength Program

by Clay S.
1 athletes joined

Program Description

Program heavily inspired by Jonnie Candito's 6-week program, and Alex Bromley's Bullmastiff. This program focuses on two primary lifts, compound barbell movements, and AMRAP based auto-regulation. For each additional rep you do above the target on that AMRAP, you add ~1% of your current 1RM for next week’s working weight. Example: Target 6 reps, you get 10 → 4 extra reps → ~4% jump of 1RM (rounded to nearest loadable weight) on top of the prescribed % increase week to week. Example 2: Week3 perscribed 75% for 6 reps, you hit 185x10, 4 reps over, week 4 perscribes 83% for 3 reps. Since you went 4 reps over you add 4% and do 87% instead.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2026 04:44
  • Last Edited
    Jan 02, 2026 08:15
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.9%
Hamstrings
12.8%
Upper Back
8.6%
Lats
8.6%
Abs
8.5%
Triceps
8.5%
Front Delts
8.5%
Quadriceps
8.5%
Lower Back
6.4%
Biceps
4.3%
Middle Delts
4.3%
Chest
4.2%
Adductors
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Paused)
3
10 reps
62%
2
Bent Over Row (Barbell)
3
10 reps
70%
3
Overhead Press (Barbell)
3
10 reps
70%
4
Lat Pulldown
3
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
67%
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
72%
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
78%
2
Bent Over Row (Barbell)
3
6 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Lat Pulldown
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
82%
2
Bent Over Row (Barbell)
2
6 reps
RPE 7
3
Overhead Press (Barbell)
2
6 reps
RPE 7
4
Lat Pulldown
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
10 reps
65%
2
Bent Over Row (Barbell)
2
10 reps
70%
3
Overhead Press (Barbell)
2
10 reps
70%
4
Lat Pulldown
2
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
62%
2
Stiff Leg Deadlift
3
10 reps
70%
3
Split Squat (Barbell)
3
10 reps
70%
4
Back Extension (Weighted)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
67%
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
72%
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
78%
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Split Squat (Barbell)
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2 reps
82%
2
Stiff Leg Deadlift
2
6 reps
RPE 7
3
Split Squat (Barbell)
2
6 reps
RPE 7
4
Back Extension (Weighted)
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
10 reps
65%
2
Stiff Leg Deadlift
2
10 reps
70%
3
Split Squat (Barbell)
2
10 reps
70%
4
Back Extension (Weighted)
2
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Overhead Press (Barbell)
3
10 reps
70%
5
Lat Pulldown
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
82%
2
Bench Press (Barbell)
1
AMRAP
82%
3
Bent Over Row (Barbell)
3
6 reps
RPE 7
4
Overhead Press (Barbell)
3
6 reps
RPE 7
5
Lat Pulldown
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bent Over Row (Barbell)
2
6 reps
RPE 7
3
Overhead Press (Barbell)
2
6 reps
RPE 7
4
Lat Pulldown
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
70%
2
Bent Over Row (Barbell)
2
10 reps
70%
3
Overhead Press (Barbell)
2
10 reps
70%
4
Lat Pulldown
2
10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Stiff Leg Deadlift
3
10 reps
70%
4
Split Squat (Barbell)
3
10 reps
70%
5
Back Extension (Weighted)
3
10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Stiff Leg Deadlift
3
8 reps
RPE 7
4
Split Squat (Barbell)
3
8 reps
RPE 7
5
Back Extension (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Stiff Leg Deadlift
3
8 reps
RPE 7
4
Split Squat (Barbell)
3
8 reps
RPE 7
5
Back Extension (Weighted)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
82%
2
Squat (Barbell)
1
AMRAP
82%
3
Stiff Leg Deadlift
3
6 reps
RPE 7
4
Split Squat (Barbell)
3
6 reps
RPE 7
5
Back Extension (Weighted)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Stiff Leg Deadlift
2
6 reps
RPE 7
3
Split Squat (Barbell)
2
6 reps
RPE 7
4
Back Extension (Weighted)
2
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
70%
2
Stiff Leg Deadlift
2
10 reps
70%
3
Split Squat (Barbell)
2
10 reps
70%
4
Back Extension (Weighted)
2
10 reps
70%
Week 1
1 / 6 Weeks
Day 4
1
Squat (Barbell)
2 Sets
10 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Stiff Leg Deadlift
3 Sets
10 Reps
70%
4
Split Squat (Barbell)
3 Sets
10 Reps
70%
5
Back Extension (Weighted)
3 Sets
10 Reps
70%
Day 3
1
Bench Press (Barbell)
2 Sets
10 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
70%
4
Overhead Press (Barbell)
3 Sets
10 Reps
70%
5
Lat Pulldown
3 Sets
10 Reps
70%
Day 2
1
Squat (Paused)
3 Sets
10 Reps
62%
2
Stiff Leg Deadlift
3 Sets
10 Reps
70%
3
Split Squat (Barbell)
3 Sets
10 Reps
70%
4
Back Extension (Weighted)
3 Sets
10 Reps
70%
Day 1
1
Bench Press (Paused)
3 Sets
10 Reps
62%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
70%
3
Overhead Press (Barbell)
3 Sets
10 Reps
70%
4
Lat Pulldown
3 Sets
10 Reps
70%