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2-Day Friend Camp

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Program Description

Lift those lifts

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 09, 2026 09:50
  • Last Edited
    Jan 09, 2026 09:51
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.6%
Triceps
10.9%
Quadriceps
10.9%
Glutes
10%
Front Delts
9.1%
Chest
7.3%
Abs
7.3%
Lats
7.3%
Upper Back
7.3%
Biceps
5.5%
Lower Back
4.5%
Middle Delts
3.6%
Rear Delts
1.8%
Forearms
0.9%
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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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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 (Dumbbell)
1
1
5 reps
9 reps
RPE 10
RPE 8
2
Romanian Deadlift (Dumbbell)
3
11 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Step-Up (Weighted)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5 reps
9 reps
RPE 10
RPE 8
2
Romanian Deadlift (Dumbbell)
3
11 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Step-Up (Weighted)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5 reps
9 reps
RPE 10
RPE 8
2
Romanian Deadlift (Dumbbell)
3
11 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Step-Up (Weighted)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5 reps
9 reps
RPE 10
RPE 8
2
Romanian Deadlift (Dumbbell)
3
11 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Step-Up (Weighted)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5 reps
9 reps
RPE 10
RPE 8
2
Romanian Deadlift (Dumbbell)
3
11 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Step-Up (Weighted)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5 reps
9 reps
RPE 10
RPE 8
2
Romanian Deadlift (Dumbbell)
3
11 reps
RPE 8
3
Lat Pulldown
2
12 reps
RPE 8
4
Step-Up (Weighted)
1
10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
5 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Leg Curl
1
1
12 reps
5 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
15 reps
RPE 10
6
Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Leg Curl
1
1
12 reps
5 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
15 reps
RPE 10
6
Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Leg Curl
1
1
12 reps
5 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
15 reps
RPE 10
6
Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Leg Curl
1
1
12 reps
5 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
15 reps
RPE 10
6
Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Leg Curl
1
1
12 reps
5 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
15 reps
RPE 10
6
Plank
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
Leg Curl
1
1
12 reps
5 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
15 reps
RPE 10
6
Plank
2
1 mins
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
9 Reps
@10
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
11 Reps
11 Reps
11 Reps
@8
@8
@8
3
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@8
@8
4
Step-Up (Weighted)
1 Set
10 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
5 Reps
@7
@10
6
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
5 Reps
@7
@10
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
4
Leg Curl
1 Set
1 Set
12 Reps
5 Reps
@8
@10
5
Bicep Curl (Barbell)
1 Set
15 Reps
@10
6
Plank
1 Set
1 Set
1 mins
1 mins
@7
@7