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2Day Split Viktoria

by Flo
1 athletes joined

Program Description

-

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 14, 2024 07:09
  • Last Edited
    Jun 18, 2025 09:34

Summary

Unleash your strength with the 2Day Split Viktoria program, a focused 6-week training plan designed for those ready to elevate their fitness. Committing just two days a week, you'll engage in targeted workouts that emphasize both upper and lower body strength, featuring essential exercises like the Chest Press and Lat Pulldown. Each session combines machine and free weight movements to maximize muscle engagement and growth. Perfect for busy schedules, this program empowers you to build muscle and improve endurance efficiently. Get ready to transform your physique and boost your confidence!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
60%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
60%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
60%
7
Hip Adductor (Machine)
3
15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
70%
7
Hip Adductor (Machine)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
80%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Dumbbell)
3
15 reps
80%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
80%
7
Hip Adductor (Machine)
3
15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
65%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
70%
7
Hip Adductor (Machine)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
80%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Dumbbell)
3
15 reps
75%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
80%
7
Hip Adductor (Machine)
3
15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
90%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
90%
3
Incline Bench Press (Dumbbell)
3
10 reps
90%
4
Lateral Raise (Dumbbell)
3
15 reps
80%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
90%
7
Hip Adductor (Machine)
3
15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
60%
2
Back Extension (Weighted)
3
15 reps
60%
3
Seated Row (Machine)
3
15 reps
60%
4
Side Bend (Dumbbell)
3
15 reps
60%
5
Hip Abductor (Machine)
3
15 reps
60%
6
Leg Press
3
15 reps
60%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
70%
2
Back Extension (Weighted)
3
15 reps
70%
3
Seated Row (Machine)
3
15 reps
70%
4
Side Bend (Dumbbell)
3
15 reps
70%
5
Hip Abductor (Machine)
3
15 reps
70%
6
Leg Press
3
15 reps
70%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
80%
2
Back Extension (Weighted)
3
15 reps
80%
3
Seated Row (Machine)
3
15 reps
80%
4
Side Bend (Dumbbell)
3
15 reps
80%
5
Hip Abductor (Machine)
3
15 reps
80%
6
Leg Press
3
15 reps
80%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
70%
2
Back Extension (Weighted)
3
15 reps
70%
3
Seated Row (Machine)
3
15 reps
70%
4
Side Bend (Dumbbell)
3
15 reps
70%
5
Hip Abductor (Machine)
3
15 reps
70%
6
Leg Press
3
15 reps
70%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
80%
2
Back Extension (Weighted)
3
15 reps
80%
3
Seated Row (Machine)
3
15 reps
80%
4
Side Bend (Dumbbell)
3
15 reps
80%
5
Hip Abductor (Machine)
3
15 reps
80%
6
Leg Press
3
15 reps
80%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
90%
2
Back Extension (Weighted)
3
15 reps
90%
3
Seated Row (Machine)
3
15 reps
90%
4
Side Bend (Dumbbell)
3
15 reps
90%
5
Hip Abductor (Machine)
3
15 reps
90%
6
Leg Press
3
15 reps
90%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
60%
2
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
70%
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
60%
5
Knee Raise (Captain's Chair)
3 Sets
10 Reps
100%
6
Leg Curl
3 Sets
15 Reps
60%
7
Hip Adductor (Machine)
3 Sets
15 Reps
60%
Day 2
1
Lat Pulldown
3 Sets
15 Reps
60%
2
Back Extension (Weighted)
3 Sets
15 Reps
60%
3
Seated Row (Machine)
3 Sets
15 Reps
60%
4
Side Bend (Dumbbell)
3 Sets
15 Reps
60%
5
Hip Abductor (Machine)
3 Sets
15 Reps
60%
6
Leg Press
3 Sets
15 Reps
60%
7
Back Extension
3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
100%