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2 day a week Lifting

by Rachel

Program Description

Body recomposition. Combined with a nutrition plan to add muscle and reduce fat.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2025 03:57
  • Last Edited
    Jan 14, 2026 04:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.2%
Hamstrings
14.4%
Quadriceps
12.6%
Triceps
9%
Abs
8.6%
Front Delts
6.3%
Upper Back
6.3%
Lats
6.3%
Biceps
5.9%
Lower Back
3.6%
Chest
3.6%
Middle Delts
2.7%
Adductors
1.8%
Abductors
1.4%
Forearms
1.4%
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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
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Squat (Smith Machine)
4
8 reps
-
4
Split Squat (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Tricep Extension (Barbell)
3
10 reps
-
7
Abs Crunch (Machine)
2
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
One Arm Bent Over Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Extension (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
-
-