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DuoQ 2.0

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Program Description

Gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2024 02:59
  • Last Edited
    Aug 12, 2024 10:38
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
2A
Dip (Weighted)
3
4-6 reps
2B
Chin-Up (Weighted)
3
4-6 reps
3A
Lateral Raise (Cable)
2
AMRAP
3B
Tricep Extension (Cable)
2
AMRAP
4
Bicep Curl (EZ Bar)
3
6-10 reps
5
Abs Crunch (Weighted)
2
15+ reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
1B
Squat (Paused)
3
6-10 reps
2A
Calf Raise (Leg Press)
2
AMRAP
2B
Leg Extension
3
10-15 reps
3
Seated Hamstring Curl
3
10-15 reps
4A
Leg Raise (Captain's Chair)
2
AMRAP
4B
Lateral Raise (Dumbbell)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-15 reps
2A
Dip (Bodyweight)
3
AMRAP
2B
Pull-Up (Bodyweight)
3
AMRAP
3A
Lateral Raise (Dumbbell)
3
AMRAP
3B
Hammer Curl
3
6-10 reps
4
Rear Delt Fly (Machine)
3
8-15 reps
5
Decline Sit Up (Weighted)
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
2
Chest Fly (Machine)
3
8-12 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Shoulder Press (Machine)
2
10-15 reps
5
Pullover (Machine)
2
8-12 reps
6
Weighted Side Bends
3
15+ reps
Week 1
1 / 12 Weeks
Day 1
1
Standing Calf Raise
2 Sets
AMRAP
2A
Dip (Weighted)
3 Sets
4-6 Reps
2B
Chin-Up (Weighted)
3 Sets
4-6 Reps
3A
Lateral Raise (Cable)
2 Sets
AMRAP
3B
Tricep Extension (Cable)
2 Sets
AMRAP
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5
Abs Crunch (Weighted)
2 Sets
15+ Reps
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
1B
Squat (Paused)
3 Sets
6-10 Reps
2A
Calf Raise (Leg Press)
2 Sets
AMRAP
2B
Leg Extension
3 Sets
10-15 Reps
3
Seated Hamstring Curl
3 Sets
10-15 Reps
4A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
Day 3
1
Calf Raise (Leg Press)
2 Sets
10-15 Reps
2A
Dip (Bodyweight)
3 Sets
AMRAP
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
3A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
3B
Hammer Curl
3 Sets
6-10 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
5
Decline Sit Up (Weighted)
2 Sets
AMRAP
Day 4
1
Squat (Low Bar)
3 Sets
4-6 Reps
2
Chest Fly (Machine)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Shoulder Press (Machine)
2 Sets
10-15 Reps
5
Pullover (Machine)
2 Sets
8-12 Reps
6
Weighted Side Bends
3 Sets
15+ Reps