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BoostcampPNG

Doubles Split

by Austin W.

Program Description

A 3 day of week push/pull/legs program that hits each muscle group twice a week!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2024 02:41
  • Last Edited
    May 08, 2024 02:25
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
15 reps
15 reps
RPE 7.5
2
Bent Over Row (Barbell)
2
15 reps
RPE 7.5
3
Med Ball Slam
2
20 reps
RPE 7
4
Suitcase Carry
2
2 mins
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
RPE 8.5
6
Lunge (Barbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Goblet Squat
2
20 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
15 reps
RPE 8
2
Push Up (Weighted)
2
50 reps
RPE 9
3
Pike Push Up
2
20 reps
RPE 8.5
4
Bench Press (Barbell)
1
10 reps
RPE 8
5
Inverted Row
2
15 reps
RPE 7.5
6
Upright Row (Dumbbell)
2
15 reps
RPE 7.5
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 8.5
2
Squat (Barbell)
2
10 reps
RPE 8
3
Box Jump
2
RPE 8
4
Lunge (Barbell)
2
15 reps
RPE 8
5
Goblet Squat
2
20 reps
RPE 7
6
Push Up
2
RPE 9
7
Overhead Press (Dumbbell)
2
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Dip (Weighted)
2 Sets
15 Reps
@8
2
Push Up (Weighted)
2 Sets
50 Reps
@9
3
Pike Push Up
2 Sets
20 Reps
@8.5
4
Bench Press (Barbell)
1 Set
10 Reps
@8
5
Inverted Row
2 Sets
15 Reps
@7.5
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7.5
7
Dead Hang
1 Set
@10
Day 1
1
Pull-Up (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
2
Bent Over Row (Barbell)
2 Sets
15 Reps
@7.5
3
Med Ball Slam
2 Sets
20 Reps
@7
4
Suitcase Carry
2 Sets
2 mins
@8
5
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8.5
6
Lunge (Barbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Goblet Squat
2 Sets
20 Reps
@8.5
8
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
@8.5
2
Squat (Barbell)
2 Sets
10 Reps
@8
3
Box Jump
2 Sets
@8
4
Lunge (Barbell)
2 Sets
15 Reps
@8
5
Goblet Squat
2 Sets
20 Reps
@7
6
Push Up
2 Sets
@9
7
Overhead Press (Dumbbell)
2 Sets
15 Reps
@7