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BoostcampPNG

2 days on 1 day off (1)

by Shelby Z.

Program Description

To help build strength

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 11, 2025 01:14
  • Last Edited
    Feb 13, 2025 12:31
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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
Bench Press (Barbell)
5
4 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Straight Arm Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Straight Arm Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Straight Arm Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Straight Arm Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Straight Arm Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Straight Arm Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
-
2
Leg Press
4
8 reps
-
3A
Leg Curl
3
8 reps
-
3B
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
-
2
Leg Press
4
8 reps
-
3A
Leg Curl
3
8 reps
-
3B
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
-
2
Leg Press
4
8 reps
-
3A
Leg Curl
3
8 reps
-
3B
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
-
2
Leg Press
4
8 reps
-
3A
Leg Curl
3
8 reps
-
3B
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
-
2
Leg Press
4
8 reps
-
3A
Leg Curl
3
8 reps
-
3B
Leg Extension
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
-
2
Leg Press
4
8 reps
-
3A
Leg Curl
3
8 reps
-
3B
Leg Extension
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
4 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Lateral Raise (Cable)
3 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
8 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Goblet Squat
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Straight Arm Pulldown
3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Deadlift (Paused)
5 Sets
5 Reps
-
2
Leg Press
4 Sets
8 Reps
-
3A
Leg Curl
3 Sets
8 Reps
-
3B
Leg Extension
3 Sets
8 Reps
-