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2 Day Workout

by Simon N.
1 athletes joined

Program Description

**2 Day Workout** Embark on an 18-week journey designed to maximize your strength and muscle growth with this efficient 2-day workout plan. Each week, you’ll engage in 36 targeted sessions that focus on compound and isolation movements, ensuring balanced development across all major muscle groups. With a mix of machines and free weights, this program is perfect for lifters of all levels looking to build a solid foundation and achieve their fitness goals. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 04, 2025 02:09
  • Last Edited
    Dec 08, 2025 08:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
10.5%
Upper Back
9%
Biceps
9%
Glutes
8.9%
Hamstrings
7.6%
Quadriceps
7.5%
Chest
6%
Lats
6%
Middle Delts
6%
Lower Back
5.8%
Abs
3%
Forearms
3%
Rear Delts
1.5%
Adductors
1.5%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Hack Squat
2
4-8 reps
-
4
Rack Pull (Barbell)
2
4-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
4-8 reps
-
6
French Press
2
6-10 reps
-
7
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Leg Curl
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
-
2
Chin-Up (Assisted)
2
4-8 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
High Bar Squat (Barbell)
2
6-10 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Single Arm Tricep Pushdown (Cable)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
3
Hack Squat
2 Sets
4-8 Reps
-
4
Rack Pull (Barbell)
2 Sets
4-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
-
6
French Press
2 Sets
6-10 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 2
1
Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
2
Chin-Up (Assisted)
2 Sets
4-8 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
High Bar Squat (Barbell)
2 Sets
6-10 Reps
-
5
Leg Curl
2 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
7
Single Arm Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-