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Two Step

by John O.
1 athletes joined

Program Description

Inspired by a number of influencers promoting 2X2 type training. Started this after years of powerlifting that resulted in a jacked up MRI. This program is for the older lifter who needs to change it up for longevity. It minimizes axial loading and focuses on maintaining strength and tone while protecting the joints, ligaments and tendons. Progression should be based on when 15 reps of any given exercise gets easy. Increase weight slowly , think 2.5 or 5 pound increments. Rest 60 to 90 seconds in-between sets. 2 minutes in-between movements. I tend to do 1 day per week of level 2 cardio for 45 minutes to a hour and 1 day a week of level 4 cardio, Tabata style , at least 3, 4 minute rounds.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 02, 2025 04:23
  • Last Edited
    Dec 02, 2025 04:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
10.8%
Front Delts
10.3%
Glutes
9.5%
Hamstrings
9.5%
Biceps
8.1%
Middle Delts
8.1%
Abs
6.8%
Chest
5.4%
Lats
5.4%
Quadriceps
5.4%
Rear Delts
4.3%
Forearms
2.7%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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 (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Belt Squat
2
12 reps
RPE 7
4
Glute-Ham Raise
2
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Face Pull
2
12 reps
RPE 7
8
Lateral Raise (Cable)
2
12 reps
RPE 7
9
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
12 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
3
Goblet Squat
2
12 reps
RPE 7
4
Pull Through (Cable)
2
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Arnold Press
2
12 reps
RPE 7
8
Chest Supported Lateral Raise
2
12 reps
RPE 7
9
Cable Crunch
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
2
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@7
@7
3
Belt Squat
1 Set
1 Set
12 Reps
12 Reps
@7
@7
4
Glute-Ham Raise
1 Set
1 Set
12 Reps
12 Reps
@7
@7
5
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
6
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
7
Face Pull
1 Set
1 Set
12 Reps
12 Reps
@7
@7
8
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
9
Hanging Leg Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 2
1
Cable Crossover
1 Set
1 Set
12 Reps
12 Reps
@7
@7
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
3
Goblet Squat
1 Set
1 Set
12 Reps
12 Reps
@7
@7
4
Pull Through (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
5
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
6
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
7
Arnold Press
1 Set
1 Set
12 Reps
12 Reps
@7
@7
8
Chest Supported Lateral Raise
1 Set
1 Set
12 Reps
12 Reps
@7
@7
9
Cable Crunch
1 Set
1 Set
15 Reps
15 Reps
-
-