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BoostcampPNG

2 day program

by Hernan Morales
1 athletes joined

Program Description

Bodybuilding

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 20, 2024 02:21
  • Last Edited
    Jun 18, 2025 12:19

Summary

Transform your strength training with this comprehensive 7-week, 2-day program designed for those looking to build muscle and enhance overall fitness. Each session focuses on key compound movements, including weighted pull-ups, barbell rows, and squats, ensuring a balanced approach to upper and lower body strength. Perfect for gym-goers ready to challenge themselves, this program combines bodyweight and weighted exercises to maximize gains while accommodating various fitness levels. Get ready to push your limits and achieve your goals with targeted workouts that fit seamlessly into your busy schedule!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
6-12 reps
RPE 8
8
Reverse Wrist Curl (Barbell)
3
6-20 reps
RPE 8
9
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Curl
3
6-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-12 reps
RPE 8
5
Jog
1
30 mins
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
3
Barbell Row
3 Sets
6-8 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
5
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
6-12 Reps
@8
8
Reverse Wrist Curl (Barbell)
3 Sets
6-20 Reps
@8
9
Jog
1 Set
30 mins
@8
Day 2
1
Squat (Smith Machine)
3 Sets
6-8 Reps
@8
2
Leg Extension
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
6-10 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
6-12 Reps
@8
5
Jog
1 Set
30 mins
@8