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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 08, 2025 04:36
Muscle Engagement
Front
Back
MuscleSet
Abs
12.4%
Hamstrings
9.8%
Upper Back
9.3%
Glutes
8.2%
Triceps
8.2%
Forearms
7.7%
Quadriceps
6.2%
Front Delts
6.2%
Biceps
6.2%
Cardio
5.2%
Middle Delts
4.1%
Lats
4.1%
Chest
4.1%
Stretching
3.1%
Lower Back
2.1%
Adductors
1%
Abductors
1%
Rear Delts
1%
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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
Squat (Barbell)
2
6-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
6-12 reps
-
4
Lat Pulldown
2
6-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
6-12 reps
-
6
Hammer Curl (Dumbbell)
2
6-12 reps
-
7
Skull Crusher (Dumbbell)
2
6-12 reps
-
8A
Dead Bug
3
AMRAP
-
8B
Farmer's Walk (Weighted)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
6-12 reps
-
4
Lat Pulldown
2
6-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
6-12 reps
-
6
Hammer Curl (Dumbbell)
2
6-12 reps
-
7
Skull Crusher (Dumbbell)
2
6-12 reps
-
8A
Dead Bug
3
AMRAP
-
8B
Farmer's Walk (Weighted)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
6-12 reps
-
4
Lat Pulldown
2
6-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
6-12 reps
-
6
Hammer Curl (Dumbbell)
2
6-12 reps
-
7
Skull Crusher (Dumbbell)
2
6-12 reps
-
8A
Dead Bug
3
AMRAP
-
8B
Farmer's Walk (Weighted)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Standing Shoulder Press (Dumbbell)
2
6-12 reps
-
4
Lat Pulldown
2
6-12 reps
-
5
Incline Chest Fly (Dumbbell)
2
6-12 reps
-
6
Hammer Curl (Dumbbell)
2
6-12 reps
-
7
Skull Crusher (Dumbbell)
2
6-12 reps
-
8A
Dead Bug
3
AMRAP
-
8B
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
Stiff Leg Deadlift
2
6-12 reps
-
2
Leg Press
2
6-12 reps
-
3
Bent Over Row (Barbell)
2
6-12 reps
-
4
Bench Press (Barbell)
2
6-12 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Dumbbell)
2
6-12 reps
-
7
Tricep Kickback
2
6-12 reps
-
8A
Plank
3
AMRAP
-
8B
Single Arm Farmer Carry
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Leg Press
2
6-12 reps
-
3
Bent Over Row (Barbell)
2
6-12 reps
-
4
Bench Press (Barbell)
2
6-12 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Dumbbell)
2
6-12 reps
-
7
Tricep Kickback
2
6-12 reps
-
8A
Plank
3
AMRAP
-
8B
Single Arm Farmer Carry
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Leg Press
2
6-12 reps
-
3
Bent Over Row (Barbell)
2
6-12 reps
-
4
Bench Press (Barbell)
2
6-12 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Dumbbell)
2
6-12 reps
-
7
Tricep Kickback
2
6-12 reps
-
8A
Plank
3
AMRAP
-
8B
Single Arm Farmer Carry
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-12 reps
-
2
Leg Press
2
6-12 reps
-
3
Bent Over Row (Barbell)
2
6-12 reps
-
4
Bench Press (Barbell)
2
6-12 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Dumbbell)
2
6-12 reps
-
7
Tricep Kickback
2
6-12 reps
-
8A
Plank
3
AMRAP
-
8B
Single Arm Farmer Carry
3
AMRAP
-
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
Squat (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
7
Skull Crusher (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
8A
Dead Bug
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8B
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
Stiff Leg Deadlift
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
2
Leg Press
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4
Bench Press (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
7
Tricep Kickback
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
8A
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8B
Single Arm Farmer Carry
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
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
-