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BoostcampPNG

2 days a week, hypertrophy

by Benjamin D.
1 athletes joined

Program Description

Gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 03, 2026 09:54
  • Last Edited
    Feb 03, 2026 09:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Triceps
15.4%
Front Delts
15.4%
Hamstrings
7.7%
Glutes
7.7%
Chest
7.7%
Middle Delts
7.7%
Upper Back
7.7%
Lats
7.7%
Abductors
3.8%
Biceps
3.8%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Chest Press (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Chest Supported Row (Machine)
2
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
2 Sets
8 Reps
@8
2
Leg Extension
2 Sets
10 Reps
@8
3
Chest Press (Machine)
2 Sets
8 Reps
@8
4
Shoulder Press (Machine)
2 Sets
8 Reps
@8
5
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
Day 2
1
Leg Press
2 Sets
8 Reps
@8
2
Leg Extension
2 Sets
10 Reps
@8
3
Chest Press (Machine)
2 Sets
8 Reps
@8
4
Shoulder Press (Machine)
2 Sets
8 Reps
@8
5
Chest Supported Row (Machine)
2 Sets
10 Reps
@8