logo
BoostcampPNG

XX

by Gabriel E.
1 athletes joined

Program Description

_

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 24, 2024 08:38
  • Last Edited
    Jun 18, 2025 07:47

Summary

**XX** is a focused 12-week program designed to sculpt and strengthen your upper and lower body with just two workouts per week. Each session incorporates essential compound and isolation exercises, such as the Barbell Bench Press and Squats, ensuring you build muscle effectively while allowing ample recovery time. With structured sets and rest intervals, you’ll push your limits and track your progress, making every rep count. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.7%
Quadriceps
12.3%
Hamstrings
11.3%
Adductors
9.8%
Chest
7.4%
Front Delts
7.4%
Lats
7.4%
Middle Delts
7.4%
Biceps
5.9%
Abductors
4.9%
Triceps
4.4%
Upper Back
4.4%
Abs
2.5%
Rear Delts
1.5%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Walking Lunge
2
20 reps
RPE 8
3
Lying Leg Curl
2
15 reps
RPE 8
4
Hip Abductor (Machine)
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Walking Lunge
2 Sets
20 Reps
@8
3
Lying Leg Curl
2 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10