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Two Days Grace
Beginner–IntermediateFree

Two Days Grace

AC From HK
AC From HK· May 2025
1athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
2 days
Level
Intermediate, Beginner
Goal
Muscle, Women's, Strength
Equipment
Full Gym
Session length
40 min
BLEND OF STRENGTH HYPERTROPHY AND FORM WORK - Day 1 has Deadlift as main lift, and light accessory work for the quads, glutes, and shoulders - Day 2: Barbell squat as main lift and light accessory work for the back, delts and posterior chain - Every 4 weeks the accessory lifts change to keep some novelty ABOUT 5/3/1 - DO NOT go in to the program lifting your absolute max - the whole idea is to go in at about 60% capacity and give yourself room to ramp up over successive weeks, the lighter work providing a base. At time of writing I think you said your top (conventional, not RDL) deadlift to date was about 80kg. Therefore, I would suggest (only suggest - go lighter if you want) to start off with the following weights, and move up in increments of 2.5KG each week: DEADLIFT Set 1 (5 reps): 50kg Set 2 (3 reps): 55kg Set 3: (1 rep): 60kg Sets 4 to 6: 40kg SQUAT: Set 1 (5 reps): 30kg Set 2 (3 reps): 35kg Set 3: (1 rep): 40kg Sets 4 to 6: 20kg This will give you plenty of volume, and, importantly, will give you room to get stronger every week without getting fatigued too soon. P.S LOVE YOU

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
18.4%
Hamstrings
17.1%
Quadriceps
15.8%
Abs
10.5%
Front Delts
6.6%
Lower Back
5.3%
Middle Delts
5.3%
Lats
5.3%
Upper Back
5.3%
Adductors
3.9%
Triceps
2.6%
Biceps
2.6%
Rear Delts
1.3%
Week 1 Workouts
#ExerciseSetsReps
1Deadlift (Barbell)15 reps
13 reps
11 rep
310 reps
Superset
2ALateral Raise (Dumbbell)312 reps
2BHip Thrust (Barbell)310 reps
Superset
3AGoblet Squat310 reps
3BSeated Shoulder Press (Dumbbell)312 reps
#ExerciseSetsReps
1Squat (Barbell)15 reps
13 reps
11 rep
310 reps
Superset
2AFront Raise312 reps
2BLat Pulldown310 reps
Superset
3AOne Arm Bent Over Row310 reps
3BRomanian Deadlift (Dumbbell)310 reps

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Two Days Grace is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Two Days Grace is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Two Days Grace is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
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Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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