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2x2

by Bhavin S.

Program Description

Unlock your strength potential with the 2x2 program, a dynamic 4-week training regimen designed for those ready to commit to daily workouts. This program features a balanced mix of resistance training and functional movements, ensuring you build muscle while enhancing your overall fitness. With a commitment of just 7 days a week, you'll experience steady progress and noticeable results in your strength and endurance. Embrace the challenge and transform your routine into a powerful lifestyle!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 03, 2025 03:28
  • Last Edited
    Dec 15, 2025 09:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Forearms
11.1%
Triceps
9.9%
Abs
8.6%
Biceps
7.4%
Stretching
7.4%
Front Delts
6.2%
Cardio
6.2%
Quadriceps
4.9%
Hamstrings
4.9%
Glutes
4.9%
Lats
4.9%
Middle Delts
4.9%
Rear Delts
2.5%
Chest
2.5%
Abductors
1.2%
Lower Back
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7A
Dead Bug
3
AMRAP
-
7B
Farmer's Walk (Weighted)
3
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Press
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
4
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7A
Dead Bug
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7B
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
Day 2
1
Cardio
1 Set
40-60 Reps
-
Day 3
1
Cardio
1 Set
40-60 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
5
Skull Crusher (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7A
Dead Bug
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7B
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
Day 5
1
Cardio
1 Set
40-60 mins
-
Day 6
1
Cardio
1 Set
40-60 mins
-
Day 7
1
Cardio
1 Set
40-60 mins
-