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Limbs/Torso 2 on 1 off

by Noah M.

Program Description

Get bigger legs by doing enough volume and frequency but allowing yourself to recover

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 11:48
  • Last Edited
    Dec 14, 2025 04:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Upper Back
10.6%
Front Delts
9.6%
Chest
7.9%
Glutes
7.6%
Hamstrings
7.6%
Lats
7.4%
Biceps
7.1%
Quadriceps
6.4%
Middle Delts
6.1%
Forearms
5.2%
Lower Back
3.7%
Rear Delts
3.7%
Calves
2.9%
Abs
2.2%
Adductors
0.7%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-20 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 6
RPE 6
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
4
Bicep Curl (Machine)
2
1
5-10 reps
10-20 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-20 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
1
5 reps
4 reps
9 reps
RPE 8
RPE 7
RPE 7
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
4
Bicep Curl (Machine)
2
1
5-10 reps
10-20 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-20 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
1
6 reps
5 reps
10 reps
RPE 9
RPE 8
RPE 8
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
4
Bicep Curl (Machine)
2
1
5-10 reps
10-20 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-20 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 8
RPE 7
RPE 7
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
4
Bicep Curl (Machine)
2
1
5-10 reps
10-20 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-20 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
1
5 reps
4 reps
9 reps
RPE 8.5
RPE 7.5
RPE 7.5
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
4
Bicep Curl (Machine)
2
1
5-10 reps
10-20 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-20 reps
RPE 10
2
High Bar Squat (Barbell)
1
1
1
6 reps
5 reps
10 reps
RPE 10
RPE 8
RPE 8
3
Back Extension (Weighted)
3
5-10 reps
RPE 10
4
Bicep Curl (Machine)
2
1
5-10 reps
10-20 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 6
RPE 6
3
T-Bar Row
3
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
4 reps
9 reps
RPE 8
RPE 7
RPE 7
3
T-Bar Row
3
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
10 reps
RPE 9
RPE 8
RPE 8
3
T-Bar Row
3
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 8
RPE 7
RPE 7
3
T-Bar Row
3
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
5 reps
4 reps
9 reps
RPE 8.5
RPE 7.5
RPE 7.5
3
T-Bar Row
3
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-20 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
6 reps
5 reps
10 reps
RPE 9
RPE 8.5
RPE 8.5
3
T-Bar Row
3
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
5
Pullover (Machine)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
2
Leg Extension
2
10-20 reps
RPE 10
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
10-20 reps
RPE 10
5
Hip Thrust (Machine)
3
5-10 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
7
JM Press
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
2
Leg Extension
2
10-20 reps
RPE 10
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
10-20 reps
RPE 10
5
Hip Thrust (Machine)
3
5-10 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
7
JM Press
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
2
Leg Extension
2
10-20 reps
RPE 10
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
10-20 reps
RPE 10
5
Hip Thrust (Machine)
3
5-10 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
7
JM Press
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
2
Leg Extension
2
10-20 reps
RPE 10
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
10-20 reps
RPE 10
5
Hip Thrust (Machine)
3
5-10 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
7
JM Press
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
2
Leg Extension
2
10-20 reps
RPE 10
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
10-20 reps
RPE 10
5
Hip Thrust (Machine)
3
5-10 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
7
JM Press
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
2
Leg Extension
2
10-20 reps
RPE 10
3
Seated Hamstring Curl
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
10-20 reps
RPE 10
5
Hip Thrust (Machine)
3
5-10 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
7
JM Press
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3
High Row
3
5-10 reps
RPE 10
4
Dip (Weighted)
2
5-10 reps
RPE 10
5
Barbell Row
2
10-20 reps
RPE 10
6
Upright Row (Barbell)
3
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3
High Row
3
5-10 reps
RPE 10
4
Dip (Weighted)
2
5-10 reps
RPE 10
5
Barbell Row
2
10-20 reps
RPE 10
6
Upright Row (Barbell)
3
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3
High Row
3
5-10 reps
RPE 10
4
Dip (Weighted)
2
5-10 reps
RPE 10
5
Barbell Row
2
10-20 reps
RPE 10
6
Upright Row (Barbell)
3
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3
High Row
3
5-10 reps
RPE 10
4
Dip (Weighted)
2
5-10 reps
RPE 10
5
Barbell Row
2
10-20 reps
RPE 10
6
Upright Row (Barbell)
3
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3
High Row
3
5-10 reps
RPE 10
4
Dip (Weighted)
2
5-10 reps
RPE 10
5
Barbell Row
2
10-20 reps
RPE 10
6
Upright Row (Barbell)
3
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
10-20 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3
High Row
3
5-10 reps
RPE 10
4
Dip (Weighted)
2
5-10 reps
RPE 10
5
Barbell Row
2
10-20 reps
RPE 10
6
Upright Row (Barbell)
3
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 6
RPE 6
3
Front Squat (Barbell)
3
5-10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
9 reps
RPE 8
RPE 7
RPE 7
3
Front Squat (Barbell)
3
5-10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
10 reps
RPE 9
RPE 8
RPE 8
3
Front Squat (Barbell)
3
5-10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 8
RPE 7
RPE 7
3
Front Squat (Barbell)
3
5-10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
4 reps
9 reps
RPE 8.5
RPE 7.5
RPE 7.5
3
Front Squat (Barbell)
3
5-10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
10 reps
RPE 9
RPE 8
RPE 8
3
Front Squat (Barbell)
3
5-10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
5
Tricep Extension (Cable)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Pull-Up (Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Pull-Up (Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Pull-Up (Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Pull-Up (Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Pull-Up (Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Chest Fly (Machine)
2
8-12 reps
RPE 10
5
Pull-Up (Weighted)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
10-20 reps
RPE 10
7
Wrist Curls
2
10-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Straight Leg Calf Raise
2 Sets
12-20 Reps
@10
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@7
@6
@6
3
Back Extension (Weighted)
3 Sets
5-10 Reps
@10
4
Bicep Curl (Machine)
2 Sets
1 Set
5-10 Reps
10-20 Reps
@10
@10
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Calf Raise (Leg Press)
2 Sets
10-20 Reps
@10
2
Leg Extension
2 Sets
10-20 Reps
@10
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
4
Leg Press (45 Degrees)
2 Sets
10-20 Reps
@10
5
Hip Thrust (Machine)
3 Sets
5-10 Reps
@10
6
Incline Hammer Curl (Dumbbell)
3 Sets
5-10 Reps
@10
7
JM Press
3 Sets
5-10 Reps
@10
Day 4
1
Single Arm Rear Delt Cable Fly
2 Sets
10-20 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
High Row
3 Sets
5-10 Reps
@10
4
Dip (Weighted)
2 Sets
5-10 Reps
@10
5
Barbell Row
2 Sets
10-20 Reps
@10
6
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
7
Wrist Curls
2 Sets
10-20 Reps
@10
Day 5
1
Straight Leg Calf Raise
2 Sets
10-20 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@7
@6
@6
3
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
4
Preacher Curl (Dumbbell)
3 Sets
5-10 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
Day 6
1
Rear Delt Fly (Dumbbell)
2 Sets
10-20 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
5-10 Reps
@10
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
5
Pull-Up (Weighted)
2 Sets
5-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10-20 Reps
@10
7
Wrist Curls
2 Sets
10-20 Reps
@10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@7
@6
@6
3
T-Bar Row
3 Sets
6-10 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
6-12 Reps
@10
5
Pullover (Machine)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
7
Wrist Curls
2 Sets
10-20 Reps
@10