Program Description
The purpose of this program is to allow someone to go to the gym 2x a week while still being able to grow. You either run this program on Mon Thursday or Tuesday Saturday, while doing conditioning work on the days after the lifting days
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedSep 13, 2025 03:31
- Last EditedSep 13, 2025 08:24
Muscle Engagement
Front
Back
MuscleSet
Lats
12.1%
Upper Back
10.1%
Chest
9.3%
Biceps
9.2%
Abs
8.1%
Triceps
6.8%
Calves
6.8%
Front Delts
6.5%
Glutes
5.5%
Middle Delts
5.4%
Hamstrings
5.4%
Lower Back
5%
Quadriceps
4.5%
Rear Delts
2.2%
Forearms
1.6%
Other
1.2%
Adductors
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2
Front Squat (Barbell)
1
-
3A
Seated Row (Cable)
1
6-10 reps
-
3B
Pec Deck (Machine)
1
6-10 reps
-
4
Hyperextension
1
6-10 reps
-
5A
Bicep Curl (Barbell)
1
-
5B
Incline Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
8-12 reps
-
6B
Hammer Curl (Cable)
1
6-10 reps
-
7A
Standing Calf Raise
1
8-12 reps
-
7B
Abs Crunch (Machine)
1
10-20 reps
-
7C
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2
Front Squat (Barbell)
1
-
3A
Seated Row (Cable)
1
6-10 reps
-
3B
Pec Deck (Machine)
1
6-10 reps
-
4
Hyperextension
1
6-10 reps
-
5A
Bicep Curl (Barbell)
1
-
5B
Incline Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
8-12 reps
-
6B
Hammer Curl (Cable)
1
6-10 reps
-
7A
Standing Calf Raise
1
8-12 reps
-
7B
Abs Crunch (Machine)
1
10-20 reps
-
7C
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2
Front Squat (Barbell)
1
-
3A
Seated Row (Cable)
1
6-10 reps
-
3B
Pec Deck (Machine)
1
6-10 reps
-
4
Hyperextension
1
6-10 reps
-
5A
Bicep Curl (Barbell)
1
-
5B
Incline Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
8-12 reps
-
6B
Hammer Curl (Cable)
1
6-10 reps
-
7A
Standing Calf Raise
1
8-12 reps
-
7B
Abs Crunch (Machine)
1
10-20 reps
-
7C
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2
Front Squat (Barbell)
1
-
3A
Seated Row (Cable)
1
6-10 reps
-
3B
Pec Deck (Machine)
1
6-10 reps
-
4
Hyperextension
1
6-10 reps
-
5A
Bicep Curl (Barbell)
1
-
5B
Incline Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
8-12 reps
-
6B
Hammer Curl (Cable)
1
6-10 reps
-
7A
Standing Calf Raise
1
8-12 reps
-
7B
Abs Crunch (Machine)
1
10-20 reps
-
7C
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2
Front Squat (Barbell)
1
-
3A
Seated Row (Cable)
1
6-10 reps
-
3B
Pec Deck (Machine)
1
6-10 reps
-
4
Hyperextension
1
6-10 reps
-
5A
Bicep Curl (Barbell)
1
-
5B
Incline Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
8-12 reps
-
6B
Hammer Curl (Cable)
1
6-10 reps
-
7A
Standing Calf Raise
1
8-12 reps
-
7B
Abs Crunch (Machine)
1
10-20 reps
-
7C
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2
Front Squat (Barbell)
1
-
3A
Seated Row (Cable)
1
6-10 reps
-
3B
Pec Deck (Machine)
1
6-10 reps
-
4
Hyperextension
1
6-10 reps
-
5A
Bicep Curl (Barbell)
1
-
5B
Incline Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
8-12 reps
-
6B
Hammer Curl (Cable)
1
6-10 reps
-
7A
Standing Calf Raise
1
8-12 reps
-
7B
Abs Crunch (Machine)
1
10-20 reps
-
7C
Side Bend (Dumbbell)
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
-
2
Pull-Up (Bodyweight)
1
-
3
Jump Rope
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Seated Overhead Press (Barbell)
1
-
3
Barbell Row
1
-
4
Hack Squat
1
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
1
-
5B
Wide Grip Lat Pulldown
1
6-10 reps
-
6A
Incline Curl (Dumbbell)
1
-
6B
Overhead Tricep Extension (Cable)
1
-
7A
Lying Pullover (Cable)
1
8-12 reps
-
7B
Reverse Pec Deck
1
8-12 reps
-
8A
Standing Calf Raise
1
8-12 reps
-
8B
Hanging Knee Raise
1
10-20 reps
-
8C
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Seated Overhead Press (Barbell)
1
-
3
Barbell Row
1
-
4
Hack Squat
1
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
1
-
5B
Wide Grip Lat Pulldown
1
6-10 reps
-
6A
Incline Curl (Dumbbell)
1
-
6B
Overhead Tricep Extension (Cable)
1
-
7A
Lying Pullover (Cable)
1
8-12 reps
-
7B
Reverse Pec Deck
1
8-12 reps
-
8A
Standing Calf Raise
1
8-12 reps
-
8B
Hanging Knee Raise
1
10-20 reps
-
8C
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Seated Overhead Press (Barbell)
1
-
3
Barbell Row
1
-
4
Hack Squat
1
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
1
-
5B
Wide Grip Lat Pulldown
1
6-10 reps
-
6A
Incline Curl (Dumbbell)
1
-
6B
Overhead Tricep Extension (Cable)
1
-
7A
Lying Pullover (Cable)
1
8-12 reps
-
7B
Reverse Pec Deck
1
8-12 reps
-
8A
Standing Calf Raise
1
8-12 reps
-
8B
Hanging Knee Raise
1
10-20 reps
-
8C
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Seated Overhead Press (Barbell)
1
-
3
Barbell Row
1
-
4
Hack Squat
1
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
1
-
5B
Wide Grip Lat Pulldown
1
6-10 reps
-
6A
Incline Curl (Dumbbell)
1
-
6B
Overhead Tricep Extension (Cable)
1
-
7A
Lying Pullover (Cable)
1
8-12 reps
-
7B
Reverse Pec Deck
1
8-12 reps
-
8A
Standing Calf Raise
1
8-12 reps
-
8B
Hanging Knee Raise
1
10-20 reps
-
8C
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Seated Overhead Press (Barbell)
1
-
3
Barbell Row
1
-
4
Hack Squat
1
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
1
-
5B
Wide Grip Lat Pulldown
1
6-10 reps
-
6A
Incline Curl (Dumbbell)
1
-
6B
Overhead Tricep Extension (Cable)
1
-
7A
Lying Pullover (Cable)
1
8-12 reps
-
7B
Reverse Pec Deck
1
8-12 reps
-
8A
Standing Calf Raise
1
8-12 reps
-
8B
Hanging Knee Raise
1
10-20 reps
-
8C
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Seated Overhead Press (Barbell)
1
-
3
Barbell Row
1
-
4
Hack Squat
1
6-10 reps
-
5A
Incline Bench Press (Dumbbell)
1
-
5B
Wide Grip Lat Pulldown
1
6-10 reps
-
6A
Incline Curl (Dumbbell)
1
-
6B
Overhead Tricep Extension (Cable)
1
-
7A
Lying Pullover (Cable)
1
8-12 reps
-
7B
Reverse Pec Deck
1
8-12 reps
-
8A
Standing Calf Raise
1
8-12 reps
-
8B
Hanging Knee Raise
1
10-20 reps
-
8C
Abs Crunch (Machine)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Jump Rope
1
15 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Push Up1 Set
-
2
Pull-Up (Bodyweight)1 Set
-
3
Jump Rope1 Set
15 mins
-
Day 4
1
Squat (Bodyweight)1 Set
-
2
Jump Rope1 Set
15 mins
-
Day 1
1A
Bench Press (Barbell)2 Sets
-
1B
Pull-Up (Weighted)2 Sets
-
2
Front Squat (Barbell)2 Sets
-
3A
Seated Row (Cable)2 Sets
6-10 Reps
-
3B
Pec Deck (Machine)2 Sets
6-10 Reps
-
4
Hyperextension2 Sets
6-10 Reps
-
5A
Bicep Curl (Barbell)2 Sets
-
5B
Incline Pushdown (Cable)2 Sets
-
6A
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-
6B
Hammer Curl (Cable)2 Sets
6-10 Reps
-
7A
Standing Calf Raise3 Sets
8-12 Reps
-
7B
Abs Crunch (Machine)2 Sets
10-20 Reps
-
7C
Side Bend (Dumbbell)2 Sets
10-20 Reps
-
Day 3
1
Romanian Deadlift (Barbell)3 Sets
-
2
Seated Overhead Press (Barbell)2 Sets
-
3
Barbell Row2 Sets
-
4
Hack Squat2 Sets
6-10 Reps
-
5A
Incline Bench Press (Dumbbell)2 Sets
-
5B
Wide Grip Lat Pulldown2 Sets
6-10 Reps
-
6A
Incline Curl (Dumbbell)2 Sets
-
6B
Overhead Tricep Extension (Cable)2 Sets
-
7A
Lying Pullover (Cable)2 Sets
8-12 Reps
-
7B
Reverse Pec Deck2 Sets
8-12 Reps
-
8A
Standing Calf Raise3 Sets
8-12 Reps
-
8B
Hanging Knee Raise2 Sets
10-20 Reps
-
8C
Abs Crunch (Machine)1 Set
AMRAP
-