Emily's 2 Day Program

by Delta3Angle

1 athletes joined

Program Description

2 day full body program for circus/contortionist. Added red 40 for taste.

Program Overview

Level
Beginner, Novice
Goal
Bodyweight Fitness, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 22, 2025 11:04
Last Edited
Jan 22, 2025 11:50

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

RPE 8

2

Good Morning

3

10-15 reps

RPE 8

3A

Lat Pulldown

3

5-8 reps

RPE 8

3B

Push Up

3

5-8 reps

RPE 8

4A

Back Extension (Weighted)

3

-

4B

Hip Abductor (Machine)

3

-

5

Cardio

1

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

RPE 8

2

Good Morning

3

10-15 reps

RPE 8

3A

Lat Pulldown

3

5-8 reps

RPE 8

3B

Push Up

3

5-8 reps

RPE 8

4A

Back Extension (Weighted)

3

-

4B

Hip Abductor (Machine)

3

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

RPE 8

2

Good Morning

3

10-15 reps

RPE 8

3A

Lat Pulldown

3

5-8 reps

RPE 8

3B

Push Up

3

5-8 reps

RPE 8

4A

Back Extension (Weighted)

3

-

4B

Hip Abductor (Machine)

3

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

RPE 8

2

Good Morning

3

10-15 reps

RPE 8

3A

Lat Pulldown

3

5-8 reps

RPE 8

3B

Push Up

3

5-8 reps

RPE 8

4A

Back Extension (Weighted)

3

-

4B

Hip Abductor (Machine)

3

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

RPE 8

2

Good Morning

3

10-15 reps

RPE 8

3A

Lat Pulldown

3

5-8 reps

RPE 8

3B

Push Up

3

5-8 reps

RPE 8

4A

Back Extension (Weighted)

3

-

4B

Hip Abductor (Machine)

3

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

RPE 8

2

Good Morning

3

10-15 reps

RPE 8

3A

Lat Pulldown

3

5-8 reps

RPE 8

3B

Push Up

3

5-8 reps

RPE 8

4A

Back Extension (Weighted)

3

-

4B

Hip Abductor (Machine)

3

-

Day 2

1

Romanian Deadlift (Barbell)

3

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

-

3A

Lat Pulldown (Close Grip)

3

10-15 reps

-

3B

Chest Press (Machine)

3

10-15 reps

-

4A

Sissy Squat

3

AMRAP

-

4B

Hip Abductor (Machine)

3

8-10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

1

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

1

8-12 reps

-

3A

Lat Pulldown (Close Grip)

1

10-15 reps

-

3B

Chest Press (Machine)

1

10-15 reps

-

4A

Hip Abductor (Machine)

3

8-12 reps

-

4B

Bicep Curl (Cable)

3

15 reps

-

Day 2

1

Romanian Deadlift (Barbell)

1

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

1

8-12 reps

-

3A

Lat Pulldown (Close Grip)

1

10-15 reps

-

3B

Chest Press (Machine)

1

10-15 reps

-

4A

Hip Abductor (Machine)

3

8-12 reps

-

4B

Bicep Curl (Cable)

3

15 reps

-

Day 2

1

Romanian Deadlift (Barbell)

1

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

1

8-12 reps

-

3A

Lat Pulldown (Close Grip)

1

10-15 reps

-

3B

Chest Press (Machine)

1

10-15 reps

-

4A

Hip Abductor (Machine)

3

8-12 reps

-

4B

Bicep Curl (Cable)

3

15 reps

-

Day 2

1

Romanian Deadlift (Barbell)

1

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

1

8-12 reps

-

3A

Lat Pulldown (Close Grip)

1

10-15 reps

-

3B

Chest Press (Machine)

1

10-15 reps

-

4A

Hip Abductor (Machine)

3

8-12 reps

-

4B

Bicep Curl (Cable)

3

15 reps

-

Day 2

1

Romanian Deadlift (Barbell)

1

5-8 reps

-

2

Bulgarian Split Squat (Dumbbell)

1

8-12 reps

-

3A

Lat Pulldown (Close Grip)

1

10-15 reps

-

3B

Chest Press (Machine)

1

10-15 reps

-

4A

Hip Abductor (Machine)

3

8-12 reps

-

4B

Bicep Curl (Cable)

3

15 reps

-

Day 2

1

Romanian Deadlift (Barbell)

3 Sets

5-8 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

-

3A

Lat Pulldown (Close Grip)

3 Sets

10-15 Reps

-

3B

Chest Press (Machine)

3 Sets

10-15 Reps

-

4A

Sissy Squat

3 Sets

AMRAP

-

4B

Hip Abductor (Machine)

3 Sets

8-10 Reps

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

@8

2

Good Morning

3 Sets

10-15 Reps

@8

3A

Lat Pulldown

3 Sets

5-8 Reps

@8

3B

Push Up

3 Sets

5-8 Reps

@8

4A

Back Extension (Weighted)

3 Sets

-

4B

Hip Abductor (Machine)

3 Sets

-

5

Cardio

1 Set

-