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2026 Program 2

by Elissa Fochtman

Program Description

Full body workout, continue to increase strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 24, 2026 05:51
  • Last Edited
    Mar 24, 2026 06:56
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
12.9%
Front Delts
10.3%
Upper Back
10.3%
Hamstrings
9.1%
Chest
7.8%
Lats
7.8%
Lower Back
5.2%
Triceps
5.2%
Biceps
5.2%
Abs
3.9%
Calves
2.6%
Olympic
2.6%
Cardio
1.7%
Forearms
1.3%
Adductors
1.3%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
+2.5 lbs
2
Bulgarian Split Squat (Barbell)
3
10 reps
+2.5 lbs
3
Jammer Press
3
12 reps
+2.5 lbs
4
Kettlebell Swing
3
12 reps
+2.5 lbs
5
Calf Raise (Bodyweight)
3
12 reps
+1 lbs
6
Superman
3
12 reps
+1 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
+2.5 lbs
2
Bulgarian Split Squat (Barbell)
3
10 reps
+2.5 lbs
3
Jammer Press
3
12 reps
+2.5 lbs
4
Kettlebell Swing
3
12 reps
+2.5 lbs
5
Calf Raise (Bodyweight)
3
12 reps
+1 lbs
6
Superman
3
12 reps
+1 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
+2.5 lbs
2
Bulgarian Split Squat (Barbell)
3
10 reps
+2.5 lbs
3
Jammer Press
3
12 reps
+2.5 lbs
4
Kettlebell Swing
3
12 reps
+2.5 lbs
5
Calf Raise (Bodyweight)
3
12 reps
+1 lbs
6
Superman
3
12 reps
+1 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
+2.5 lbs
2
Bulgarian Split Squat (Barbell)
3
10 reps
+2.5 lbs
3
Jammer Press
3
12 reps
+2.5 lbs
4
Kettlebell Swing
3
12 reps
+2.5 lbs
5
Calf Raise (Bodyweight)
3
12 reps
+1 lbs
6
Superman
3
12 reps
+1 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
+2.5 lbs
2
Bulgarian Split Squat (Barbell)
3
10 reps
+2.5 lbs
3
Jammer Press
3
12 reps
+2.5 lbs
4
Kettlebell Swing
3
12 reps
+2.5 lbs
5
Calf Raise (Bodyweight)
3
12 reps
+1 lbs
6
Superman
3
12 reps
+1 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
12 reps
+2.5 lbs
2
Bulgarian Split Squat (Barbell)
3
10 reps
+2.5 lbs
3
Jammer Press
3
12 reps
+2.5 lbs
4
Kettlebell Swing
3
12 reps
+2.5 lbs
5
Calf Raise (Bodyweight)
3
12 reps
+1 lbs
6
Superman
3
12 reps
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
+2.5 lbs
2
Barbell Row
3
12 reps
+2.5 lbs
3
Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Bicep Curl (Dumbbell)
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
+2.5 lbs
2
Barbell Row
3
12 reps
+2.5 lbs
3
Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Bicep Curl (Dumbbell)
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
+2.5 lbs
2
Barbell Row
3
12 reps
+2.5 lbs
3
Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Bicep Curl (Dumbbell)
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
+2.5 lbs
2
Barbell Row
3
12 reps
+2.5 lbs
3
Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Bicep Curl (Dumbbell)
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
+2.5 lbs
2
Barbell Row
3
12 reps
+2.5 lbs
3
Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Bicep Curl (Dumbbell)
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
+2.5 lbs
2
Barbell Row
3
12 reps
+2.5 lbs
3
Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Bicep Curl (Dumbbell)
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
12 reps
+2.5 lbs
2
Sumo Deadlift (Barbell)
3
12 reps
+2.5 lbs
3
Supine Bridge (Barbell)
3
12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
12 reps
+2.5 lbs
5
Front Raise
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
12 reps
+2.5 lbs
2
Sumo Deadlift (Barbell)
3
12 reps
+2.5 lbs
3
Supine Bridge (Barbell)
3
12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
12 reps
+2.5 lbs
5
Front Raise
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
12 reps
+2.5 lbs
2
Sumo Deadlift (Barbell)
3
12 reps
+2.5 lbs
3
Supine Bridge (Barbell)
3
12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
12 reps
+2.5 lbs
5
Front Raise
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
12 reps
+2.5 lbs
2
Sumo Deadlift (Barbell)
3
12 reps
+2.5 lbs
3
Supine Bridge (Barbell)
3
12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
12 reps
+2.5 lbs
5
Front Raise
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
12 reps
+2.5 lbs
2
Sumo Deadlift (Barbell)
3
12 reps
+2.5 lbs
3
Supine Bridge (Barbell)
3
12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
12 reps
+2.5 lbs
5
Front Raise
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
12 reps
+2.5 lbs
2
Sumo Deadlift (Barbell)
3
12 reps
+2.5 lbs
3
Supine Bridge (Barbell)
3
12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
12 reps
+2.5 lbs
5
Front Raise
3
12 reps
+2.5 lbs
6
Treadmill
1
3-5 mins
RPE 1
Week 1
1 / 6 Weeks
Day 1
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Jammer Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Kettlebell Swing
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+1 lbs
+1 lbs
+1 lbs
6
Superman
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+1 lbs
+1 lbs
+1 lbs
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Barbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Treadmill
1 Set
3-5 mins
@1
Day 3
1
Snatch (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Supine Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Treadmill
1 Set
3-5 mins
@1