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by Bronk T.

Program Description

Transform your fitness journey with this 8-week program designed for those ready to commit to just two days a week. This structured regimen focuses on building strength and endurance, utilizing a blend of compound movements and targeted exercises to maximize your results. Perfect for busy schedules, each session is crafted to challenge your limits and enhance your performance. Get ready to unlock your potential and see tangible progress in just two days a week!

Program Overview

  • Level
    Advanced
  • Goal
    Olympic Weightlifting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    180 minutes
  • Created
    Sep 22, 2025 03:57
  • Last Edited
    Sep 22, 2025 03:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.4%
Glutes
16.4%
Upper Back
11.2%
Hamstrings
9.8%
Triceps
7.5%
Lower Back
7%
Biceps
6.5%
Rear Delts
5.6%
Chest
5.1%
Front Delts
4.2%
Lats
4.2%
Middle Delts
2.3%
Abs
2.3%
Forearms
0.9%
Abductors
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5 mins
RPE 10
2
Push Up
1
5 mins
RPE 10
3
Seated Row (Cable)
1
5 mins
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Face Pull
3
20 reps
RPE 8-9
6
Pogo Jump
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
5 mins
RPE 10
3
Shoulder Press (Machine)
1
5 mins
RPE 10
4
Good Morning
3
20 reps
RPE 8-9
5
Ab Wheel
1
5 mins
RPE 10
6
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
1 Set
5 mins
@10
2
Push Up
1 Set
5 mins
@10
3
Seated Row (Cable)
1 Set
5 mins
@10
4
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8-9
@8-9
@8-9
6
Pogo Jump
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@10
@10
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8-9
@8-9
@8-9
2
Pull-Up (Bodyweight)
1 Set
5 mins
@10
3
Shoulder Press (Machine)
1 Set
5 mins
@10
4
Good Morning
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8-9
@8-9
@8-9
5
Ab Wheel
1 Set
5 mins
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-9
@8-9