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2 Day Program

by Samuel H.

Program Description

The 2 Day Program is designed for those looking to maximize their strength gains in just one week, with two focused training sessions. Each workout combines compound and accessory movements, including the Front Squat, Trap Bar Deadlift, and Neutral Grip Dumbbell Bench Press, targeting major muscle groups for balanced development. With a mix of reps and intensity, you'll push your limits while ensuring adequate recovery. Perfect for busy schedules, this program empowers you to build strength efficiently and effectively.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 06, 2025 01:52
  • Last Edited
    Dec 06, 2025 02:02
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.7%
Hamstrings
11.7%
Quadriceps
10%
Upper Back
10%
Abs
8.3%
Rear Delts
8.3%
Triceps
6.7%
Front Delts
6.7%
Lats
6.7%
Lower Back
5%
Chest
3.3%
Adductors
3.3%
Middle Delts
3.3%
Calves
3.3%
Biceps
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
-
2
Neutral Grip Dumbbell Bench Press
3
6-10 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Inverted Row
3
AMRAP
-
5A
Powell Raise
3
10-12 reps
-
5B
Pallof Press
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
-
2
Half Kneeling Arnold Press (Dumbbell)
3
8-12 reps
-
3
Reverse Lunge (Dumbbell)
3
10-15 reps
-
4
Dumbbell Row
3
8-12 reps
-
5A
Band Face Pull
3
15-20 reps
-
5B
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
4-6 Reps
-
2
Neutral Grip Dumbbell Bench Press
3 Sets
6-10 Reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
4
Inverted Row
3 Sets
AMRAP
-
5A
Powell Raise
3 Sets
10-12 Reps
-
5B
Pallof Press
3 Sets
10-15 Reps
-
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
-
2
Half Kneeling Arnold Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5A
Band Face Pull
3 Sets
15-20 Reps
-
5B
Standing Calf Raise
3 Sets
15-20 Reps
-