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2 Day Split

by Duke D.

Program Description

Companion of my other workout.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2026 12:46
  • Last Edited
    Mar 20, 2026 01:44
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.8%
Quadriceps
10.9%
Hamstrings
10.9%
Triceps
10.1%
Front Delts
10.1%
Chest
7.8%
Abs
6.6%
Upper Back
6.2%
Lats
6.2%
Biceps
4.7%
Lower Back
4.3%
Calves
3.1%
Adductors
2.7%
Middle Delts
2.3%
Abductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
6
Dip (Assisted)
3
6-8 reps
RPE 8
7
Concentration Curl
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
10-12 reps
RPE 7.5
5
Leg Press
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
-
7
Back Extension
2
AMRAP
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@7.5
4
Lat Pulldown
4 Sets
10-12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
6
Dip (Assisted)
3 Sets
6-8 Reps
@8
7
Concentration Curl
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@7.5
5
Leg Press
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
4 Sets
15-20 Reps
-
7
Back Extension
2 Sets
AMRAP
@9