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2-DAY Strength

by Adam Roszkowski
4 athletes joined

Program Description

Using some of the Wendler 5/3/1 method. After 3 weeks do one week deload if you need to. After doing full cycle add 2.5 kg to OHP and Bench and 5 kg to Squat to one rep max.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 04, 2025 07:06
  • Last Edited
    Jun 18, 2025 12:33

Summary

Unlock your strength potential with the 2-DAY Strength program! Over the course of three weeks, you'll engage in two focused workouts each week, targeting major muscle groups through compound and isolation exercises. With a mix of barbell and machine movements, including squats, bench presses, and overhead presses, you'll build muscle and enhance your overall power. Perfect for those looking to maximize their results in minimal time, this program is designed to fit seamlessly into your busy schedule while delivering impactful gains. Get ready to lift heavy and feel strong!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 8
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 8
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
3
Chest Fly (Machine)
4
15 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
80%
90%
3
Chest Fly (Machine)
4
10-15 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Chest Fly (Machine)
4
15 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Chest Fly (Machine)
4 Sets
15 Reps
@8
4
Pull-Up (Weighted)
4 Sets
AMRAP
@8
5
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@8
3
Dumbbell Row
4 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
5
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
@8