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Arjun program 2

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Program Description

**Arjun Program 2** is an 8-week, high-intensity training plan designed for intermediate lifters looking to enhance their athletic performance and sculpt their physique. Comprising 48 workouts spread across the week, this program focuses on compound movements and dynamic exercises like squats, deadlifts, and kettlebell swings, ensuring a comprehensive approach to muscle building and fat loss. Each session is structured to be completed in just 10 minutes, making it perfect for those with a busy schedule. Get ready to push your limits and achieve your fitness goals with this effective and efficient training regimen!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 28, 2025 03:04
  • Last Edited
    Jun 28, 2025 03:34
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
-
2
Walking Lunge
3
-
3
Jump Squat
3
-
4
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Push Up
3
-
3
Shoulder Press (Machine)
3
-
4
Plank
3
-
5
Russian Twist (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
-
2
Hip Openers
1
-
3
Hamstring Stretch with Rotation
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
-
2
Lateral Box Jump
1
-
3
Burpee
1
-
4
Abs Crunch (Bodyweight)
1
-
5
A Skip
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bench Press (Barbell)
1
-
3
TRX Row
1
-
4
Pallof Press
2
-
5
Side Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
-
2
Squat Thruster
2
-
3
Leg Press
1
-
4
Squat (Barbell)
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Curl
1
-
7
Leg Extension
1
-
8
Standing Calf Raise
1
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
5 Sets
-
2
Walking Lunge
3 Sets
-
3
Jump Squat
3 Sets
-
4
Standing Calf Raise
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Push Up
3 Sets
-
3
Shoulder Press (Machine)
3 Sets
-
4
Plank
3 Sets
-
5
Russian Twist (Dumbbell)
3 Sets
-
6
Hanging Leg Raise
3 Sets
-
Day 3
1
Hip Extension
1 Set
-
2
Hip Openers
1 Set
-
3
Hamstring Stretch with Rotation
1 Set
-
Day 4
1
Box Jump
1 Set
-
2
Lateral Box Jump
1 Set
-
3
Burpee
1 Set
-
4
Abs Crunch (Bodyweight)
1 Set
-
5
A Skip
1 Set
-
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Bench Press (Barbell)
1 Set
-
3
TRX Row
1 Set
-
4
Pallof Press
2 Sets
-
5
Side Plank
1 Set
-
Day 6
1
Kettlebell Swing
1 Set
-
2
Squat Thruster
2 Sets
-
3
Leg Press
1 Set
-
4
Squat (Barbell)
1 Set
-
5
Romanian Deadlift (Barbell)
1 Set
-
6
Leg Curl
1 Set
-
7
Leg Extension
1 Set
-
8
Standing Calf Raise
1 Set
-