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Dynamic Duo (DD)

by XOChain
1 athletes joined

Program Description

2 Day Full Body - Alex Leonidas Mini Workout style

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 04:04
  • Last Edited
    Jun 18, 2025 11:04

Summary

Unleash your potential with the Dynamic Duo program, a focused 12-week journey designed for serious lifters looking to build strength and muscle. Committing just two days a week, you’ll tackle full-body workouts that incorporate supersets and a variety of barbell, cable, and bodyweight exercises. Each session is crafted to maximize intensity and efficiency, ensuring you get the most out of every minute in your garage gym. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Face Away Cable Curl
2
6-10 reps
RPE 10
1B
Sissy Squat
2
5-20 reps
RPE 10
2
Good Morning
2
8-15 reps
RPE 10
3
Rack Pull (Barbell)
2
5-8 reps
RPE 10
4
Dip (Assisted)
2
AMRAP
RPE 10
5
JM Press
2
8-10 reps
RPE 10
6
Seated Row (Cable)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Upright Row (Barbell)
2
5-10 reps
RPE 10
4
Incline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
5-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Face Away Cable Curl
2 Sets
6-10 Reps
@10
1B
Sissy Squat
2 Sets
5-20 Reps
@10
2
Good Morning
2 Sets
8-15 Reps
@10
3
Rack Pull (Barbell)
2 Sets
5-8 Reps
@10
4
Dip (Assisted)
2 Sets
AMRAP
@10
5
JM Press
2 Sets
8-10 Reps
@10
6
Seated Row (Cable)
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
Day 2
1
Bicep Curl (Barbell)
2 Sets
5-10 Reps
@10
2
Front Squat (Barbell)
2 Sets
5-10 Reps
@10
3
Upright Row (Barbell)
2 Sets
5-10 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5-10 Reps
@10
7
Lat Pulldown
2 Sets
5-10 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
5-10 Reps
@10