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Milo Wolf 2 Days Hypertrophy Program

by Daryl A.
81 athletes joined

Program Description

For muscle gain

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2024 01:06
  • Last Edited
    Sep 10, 2025 08:28

Summary

Unleash your strength with the Milo Wolf 2 Days Hypertrophy Program, a focused 8-week regimen designed for those ready to build muscle efficiently. This program maximizes your gains with just two training days per week, featuring a mix of compound lifts and targeted supersets that challenge your entire body. Expect to engage your chest, back, legs, and arms through a variety of machines and free weights, all tailored to push your limits. Whether you're a seasoned lifter or just starting out, this program will help you achieve impressive hypertrophy while fitting seamlessly into your busy schedule.
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.7%
Front Delts
10.7%
Triceps
10.7%
Middle Delts
9.8%
Upper Back
9.1%
Quadriceps
7.6%
Abs
6.9%
Chest
6.9%
Lats
6.3%
Hamstrings
5.6%
Glutes
4.9%
Calves
3.5%
Lower Back
2.8%
Forearms
1.8%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 7-9
2A
Lat Pulldown
3
5-10 reps
RPE 7-9
2B
Overhead Press (Machine)
3
5-10 reps
RPE 7-9
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7-9
4
Leg Extension
3
5-10 reps
RPE 7-9
5A
Bicep Curl (Barbell)
3
5-10 reps
RPE 7-9
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7-9
6
Standing Calf Raise
3
5-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 8-10
2A
Lat Pulldown
3
5-10 reps
RPE 8-10
2B
Overhead Press (Machine)
3
5-10 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Extension
3
5-10 reps
RPE 8-10
5A
Bicep Curl (Barbell)
4
5-10 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
6
Standing Calf Raise
3
5-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 8-10
2A
Lat Pulldown
3
5-10 reps
RPE 8-10
2B
Overhead Press (Machine)
3
5-10 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Extension
3
5-10 reps
RPE 8-10
5A
Bicep Curl (Barbell)
4
5-10 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
6
Standing Calf Raise
3
5-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 8-10
2A
Lat Pulldown
3
5-10 reps
RPE 8-10
2B
Overhead Press (Machine)
3
5-10 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Extension
3
5-10 reps
RPE 8-10
5A
Bicep Curl (Barbell)
4
5-10 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
6
Standing Calf Raise
3
5-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 8-10
2A
Lat Pulldown
3
5-10 reps
RPE 8-10
2B
Overhead Press (Machine)
3
5-10 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Extension
3
5-10 reps
RPE 8-10
5A
Bicep Curl (Barbell)
4
5-10 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
6
Standing Calf Raise
3
5-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 8-10
2A
Lat Pulldown
3
5-10 reps
RPE 8-10
2B
Overhead Press (Machine)
3
5-10 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Extension
3
5-10 reps
RPE 8-10
5A
Bicep Curl (Barbell)
4
5-10 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
6
Standing Calf Raise
3
5-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 8-10
2A
Lat Pulldown
3
5-10 reps
RPE 8-10
2B
Overhead Press (Machine)
3
5-10 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Extension
3
5-10 reps
RPE 8-10
5A
Bicep Curl (Barbell)
4
5-10 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
6
Standing Calf Raise
3
5-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
RPE 8-10
2A
Lat Pulldown
3
5-10 reps
RPE 8-10
2B
Overhead Press (Machine)
3
5-10 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Extension
3
5-10 reps
RPE 8-10
5A
Bicep Curl (Barbell)
4
5-10 reps
RPE 8-10
5B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
6
Standing Calf Raise
3
5-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 7-9
2
Seated Leg Curl
3
5-10 reps
RPE 7-9
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 7-9
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 7-9
4A
Incline Curl (Dumbbell)
3
5-10 reps
RPE 7-9
4B
Upright Row (Barbell)
3
5-10 reps
RPE 7-9
5
Cable Crunch
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8-10
2
Seated Leg Curl
3
5-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 8-10
4A
Incline Curl (Dumbbell)
4
5-10 reps
RPE 8-10
4B
Upright Row (Barbell)
4
5-10 reps
RPE 8-10
5
Cable Crunch
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8-10
2
Seated Leg Curl
3
5-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 8-10
4A
Incline Curl (Dumbbell)
4
5-10 reps
RPE 8-10
4B
Upright Row (Barbell)
4
5-10 reps
RPE 8-10
5
Cable Crunch
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8-10
2
Seated Leg Curl
3
5-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 8-10
4A
Incline Curl (Dumbbell)
4
5-10 reps
RPE 8-10
4B
Upright Row (Barbell)
4
5-10 reps
RPE 8-10
5
Cable Crunch
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8-10
2
Seated Leg Curl
3
5-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 8-10
4A
Incline Curl (Dumbbell)
4
5-10 reps
RPE 8-10
4B
Upright Row (Barbell)
4
5-10 reps
RPE 8-10
5
Cable Crunch
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8-10
2
Seated Leg Curl
3
5-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 8-10
4A
Incline Curl (Dumbbell)
4
5-10 reps
RPE 8-10
4B
Upright Row (Barbell)
4
5-10 reps
RPE 8-10
5
Cable Crunch
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8-10
2
Seated Leg Curl
3
5-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 8-10
4A
Incline Curl (Dumbbell)
4
5-10 reps
RPE 8-10
4B
Upright Row (Barbell)
4
5-10 reps
RPE 8-10
5
Cable Crunch
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
RPE 8-10
2
Seated Leg Curl
3
5-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
3B
Bent Over Row (Barbell)
3
5-10 reps
RPE 8-10
4A
Incline Curl (Dumbbell)
4
5-10 reps
RPE 8-10
4B
Upright Row (Barbell)
4
5-10 reps
RPE 8-10
5
Cable Crunch
3
10-15 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
5-10 Reps
@7-9
2A
Lat Pulldown
3 Sets
5-10 Reps
@7-9
2B
Overhead Press (Machine)
3 Sets
5-10 Reps
@7-9
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@7-9
4
Leg Extension
3 Sets
5-10 Reps
@7-9
5A
Bicep Curl (Barbell)
3 Sets
5-10 Reps
@7-9
5B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7-9
6
Standing Calf Raise
3 Sets
5-10 Reps
@7-9
Day 2
1
High Bar Squat (Barbell)
3 Sets
4-6 Reps
@7-9
2
Seated Leg Curl
3 Sets
5-10 Reps
@7-9
3A
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@7-9
3B
Bent Over Row (Barbell)
3 Sets
5-10 Reps
@7-9
4A
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@7-9
4B
Upright Row (Barbell)
3 Sets
5-10 Reps
@7-9
5
Cable Crunch
3 Sets
10-15 Reps
@7-9