logo
BoostcampPNG

2-day undulating strength program

by Devin M.

Program Description

Add strength component to other training (football etc)

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 14, 2025 06:10
  • Last Edited
    Dec 14, 2025 06:13
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Quadriceps
12.5%
Hamstrings
12.3%
Triceps
10.7%
Front Delts
10.3%
Chest
7.7%
Upper Back
6.1%
Lats
6.1%
Lower Back
5.3%
Biceps
5.2%
Abs
4%
Middle Delts
3.8%
Adductors
1.6%
Forearms
1.1%
Rear Delts
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Chest Fly (Dumbbell)
1
12 reps
RPE 8
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7.5
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
5
Dip (Weighted)
3
10 reps
RPE 8
6
Lat Pulldown
1
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8.5
RPE 10
5
Chest Fly (Dumbbell)
3
12 reps
RPE 8.5
6
Lat Pulldown
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
4
Single Arm Row (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Incline Bench Press (Barbell)
3
6 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Machine)
3
8 reps
RPE 6
5
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Deadlift (Barbell)
3
6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 8.5
6
Back Extension (Weighted)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7.5
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Deadlift (Paused)
3
6 reps
RPE 8
4
Deficit Deadlift (Barbell)
3
3 reps
RPE 7.5
5
Lunge (Dumbbell)
3
20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Front Squat (Barbell)
3
6 reps
RPE 8.5
3
Deadlift (Barbell)
3
5 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Back Extension (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
1 reps
RPE 7
RPE 8.5
RPE 9
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
2
1
5 reps
3 reps
RPE 9
RPE 9
4
Deadlift (Paused)
3
5 reps
RPE 9
5
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Front Squat (Barbell)
3
6 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
6
Back Extension (Weighted)
3
10 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@7.5
@7.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
5
Chest Fly (Dumbbell)
1 Set
12 Reps
@8
6
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@7.5
@7.5
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@8.5
6
Back Extension (Weighted)
1 Set
10 Reps
@7