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Michael's Second Program

by Michael B.
1 athletes joined
4.0
(1 rating)

Program Description

A four phase program to build strength across all planes of motion.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 19, 2025 12:40
  • Last Edited
    Mar 31, 2025 02:00
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Lateral Banded Walk
2
15 reps
-
5
Plank with Shoulder Taps
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hollow Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hanging Toes To Bar
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
10 reps
-
2
Lateral Lunge
3
10 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
10 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step Up To Press
3
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Hanging Knee Raise
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Goblet Squat
3 Sets
12 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Banded Walk
2 Sets
15 Reps
-
5
Plank with Shoulder Taps
3 Sets
10 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Hollow Hold
3 Sets
0.5 mins
-
Day 3
1
Step Up To Press
3 Sets
10 Reps
-
2
Lateral Lunge
3 Sets
10 Reps
-
3
Wood Chop
3 Sets
12 Reps
-
4
Single Leg Deadlift
3 Sets
10 Reps
-
5
Hanging Knee Raise
3 Sets
12 Reps
-