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No pullout game 2

by Swole_Lemon

Program Description

Designed for people climbing twice a week, contains minimal back and bicep work. 2 upper, 2 lower and 2 days spent climbing. Cardio or rest on the last day.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 28, 2025 02:51
  • Last Edited
    Sep 28, 2025 03:15
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
12.4%
Abs
11.5%
Triceps
10.5%
Hamstrings
9.6%
Chest
9.6%
Front Delts
7.7%
Calves
6.2%
Upper Back
4.8%
Middle Delts
4.8%
Adductors
3.8%
Lats
3.8%
Forearms
1.9%
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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
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
-
2
Zombie Squat
3
-
3
Walking Lunge (Dumbbell)
3
-
4
Single Leg Calf Raise
4
-
5
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
-
2
Zombie Squat
4
-
3
Walking Lunge (Dumbbell)
4
-
4
Single Leg Calf Raise
5
-
5
Hanging Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Prayer
3
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
-
4
Chest Fly (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Side Bend (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Lat Prayer
4
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
-
4
Chest Fly (Cable)
4
-
5
Skull Crusher (Barbell)
4
-
6
Side Bend (Dumbbell)
4
-
Week 1
1 / 8 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
-
2
Zombie Squat
3 Sets
-
3
Walking Lunge (Dumbbell)
3 Sets
-
4
Single Leg Calf Raise
4 Sets
-
5
Hanging Leg Raise
3 Sets
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
-
2
Lat Prayer
3 Sets
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Side Bend (Dumbbell)
3 Sets
-
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
-
2
Zombie Squat
3 Sets
-
3
Walking Lunge (Dumbbell)
3 Sets
-
4
Single Leg Calf Raise
4 Sets
-
5
Hanging Leg Raise
3 Sets
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
-
2
Lat Prayer
3 Sets
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Side Bend (Dumbbell)
3 Sets
-