2 up 1 down
2 days on 1 day off template. High volume workouts for your average gymcel bro-rat but structured in a way to get you in and out.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 5–8 reps | @9 |
| 2 | Bench Press (Dumbbell) | 4 | 8–12 reps | @9 |
| 3 | Leg Extension | 1 | 50+ reps | @10 |
| 4 | Dip (Bodyweight) | 1 | 25+ reps | @10 |
| 5 | Seated Behind The Neck Press- Wide Grip | 3 | 8–12 reps | @9 |
| 6 | Diddy Parties | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 4 | 8–12 reps | @9 |
| 2 | Deficit Deadlift (Barbell) | 4 | 12–20 reps | @9 |
| 3 | Lat Pulldown (Close Grip) | 1 | 50+ reps | @10 |
| 4 | Lying Leg Curl | 1 | 50+ reps | @10 |
| 5 | Power Shrug | 3 | 10–20 reps | @10 |
| 6 | Bayesian Curl | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 4 | 5–8 reps | @10 |
| 2 | Leg Press (45 Degrees) | 4 | 8–12 reps | @9 |
| 3 | Guillotine Press | 1 | 50+ reps | @10 |
| 4 | Leg Extension | 1 | 50+ reps | @10 |
| 5 | Upright Row (Cable) | 3 | 12–16 reps | @10 |
| 6 | Skull Crusher (Dumbbell) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zercher Deadlift | 3 | 5–8 reps | @9 |
| 1 | 1–3 reps | @10 | ||
| 2 | Seated Row (Cable) | 4 | 8–12 reps | @9 |
| 3 | Lying Leg Curl | 1 | 50+ reps | @10 |
| 4 | Wide Grip Pull-Up | 1 | 25+ reps | @10 |
| 5 | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Behind-the-neck Press | 4 | 5–8 reps | @10 |
| 2 | Leg Extension | 3 | 8–12 reps | @10 |
| 3 | Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 4 | Leg Press (45 Degrees) | 1 | 50+ reps | @10 |
| 5 | Guillotine Press | 1 | 50+ reps | @10 |
| 6 | Seated Dip (Machine) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 4 | 8–12 reps | @9 |
| 2 | Seated Wide-Grip Row (Cable) | 4 | 10–16 reps | @9 |
| 3 | Deadlift (Barbell) | 3 | 5–8 reps | @10 |
| 4 | Lat Pulldown (Close Grip) | 1 | 50+ reps | @10 |
| 5 | Lu Raise | 3 | 8–12 reps | @10 |
| 6 | Bayesian Curl | 3 | 8–12 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 2 up 1 down is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.
2 up 1 down is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
2 up 1 down 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
