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2-Day Strength Builder

by Alex Simmons
1 athletes joined

Program Description

Strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 05, 2025 07:59
  • Last Edited
    Dec 05, 2025 10:43
Muscle Engagement
Front
Back
MuscleSet
Glutes
12%
Hamstrings
11.9%
Quadriceps
11.8%
Triceps
11.5%
Front Delts
10.9%
Chest
10%
Upper Back
9.6%
Lats
5%
Abs
4.4%
Lower Back
3.8%
Biceps
3.6%
Adductors
2.5%
Middle Delts
1.4%
Abductors
1.1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Chest Fly (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
4
6-8 reps
RPE 7
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Leg Press (45 Degrees)
3
10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Chest Fly (Machine)
2
12 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
2 reps
RPE 6
2
Bench Press (Barbell)
6
2 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3-5 reps
RPE 8-8.5
2
Bench Press (Barbell)
5
3-5 reps
RPE 8-8.5
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
1
-
4
Leg Curl
1
-
5
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
RPE 8
2
Bench Press (Barbell)
5
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 8
2
Bench Press (Barbell)
3
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
4 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Chest Supported Row (Machine)
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
2
6-8 reps
RPE 7
6
Bicep Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Chest Supported Row (Machine)
4
8 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Overhead Press (Barbell)
2
5 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Overhead Press (Barbell)
2
8 reps
RPE 7
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Overhead Press (Barbell)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
4 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Chest Supported Row (Machine)
4
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Overhead Press (Barbell)
2
6-8 reps
RPE 7
6
Bicep Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Chest Supported Row (Machine)
4
8 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Overhead Press (Barbell)
2
5 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
6
2 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Chest Supported Row (Machine)
1
-
4
Overhead Press (Barbell)
1
3-5 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
4
4 reps
RPE 8
3
Chest Supported Row (Machine)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Incline Bench Press (Dumbbell)
1
-
3
Seated Row (Cable)
1
-
4
Leg Press (45 Degrees)
1
-
5
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
2 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
4 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@7
@7
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@7
6
Bicep Curl (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-