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BoostcampPNG

U/L 2x

by marcos S.

Program Description

increase strength and gains

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 31, 2025 06:59
  • Last Edited
    Jul 31, 2025 08:11
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
JM Press
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
5
V-Handle Tricep Pushdown (Cable)
2
-
6
Pull-Up (Assisted)
1
-
7
Chest Supported Row (Machine)
2
-
8
Preacher Curl (EZ Bar)
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Extension
1
-
3
Straight Leg Calf Raise
2
-
4
Hamstring Curl
1
-
5
Seated Hamstring Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Hip Thrust (Machine)
2
-
8
Reverse Pec Deck
2
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Shrug (Dumbbell)
1
-
3
High Row
2
-
4
Chest Supported Row (Machine)
1
-
5
Preacher Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Bench Press (Dumbbell)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
-
3
Sumo Deadlift (Dumbbell)
1
-
4
Hip Adductor (Machine)
2
-
5
Hack Squat
1
-
6
Leg Extension
1
-
7
Hamstring Curl
1
-
8
Reverse Pec Deck
2
-
Week 1
1 / 8 Weeks
Day 3
No exercises added to this day
Day 2
1
Hack Squat
2 Sets
-
2
Leg Extension
1 Set
-
3
Straight Leg Calf Raise
2 Sets
-
4
Hamstring Curl
1 Set
-
5
Seated Hamstring Curl
1 Set
-
6
Hip Adductor (Machine)
2 Sets
-
7
Hip Thrust (Machine)
2 Sets
-
8
Reverse Pec Deck
2 Sets
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
-
2
Dip (Assisted)
2 Sets
-
3
JM Press
1 Set
-
4
Seated Shoulder Press (Dumbbell)
1 Set
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
-
6
Pull-Up (Assisted)
1 Set
-
7
Chest Supported Row (Machine)
2 Sets
-
8
Preacher Curl (EZ Bar)
2 Sets
-
9
Lateral Raise (Dumbbell)
2 Sets
-
Day 4
1
Lat Pulldown
1 Set
-
2
Shrug (Dumbbell)
1 Set
-
3
High Row
2 Sets
-
4
Chest Supported Row (Machine)
1 Set
-
5
Preacher Curl (EZ Bar)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
Bench Press (Dumbbell)
1 Set
-
8
Seated Shoulder Press (Dumbbell)
1 Set
-
9
Lateral Raise (Dumbbell)
2 Sets
-
Day 5
1
Hip Thrust (Machine)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
-
3
Sumo Deadlift (Dumbbell)
1 Set
-
4
Hip Adductor (Machine)
2 Sets
-
5
Hack Squat
1 Set
-
6
Leg Extension
1 Set
-
7
Hamstring Curl
1 Set
-
8
Reverse Pec Deck
2 Sets
-