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Rest program 2x week

by Andrew

Program Description

A 2x week program, introduced between starting and finishing intensive programs focusing on increased rest between sets while maintaining strength gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 04, 2026 01:48
  • Last Edited
    Apr 04, 2026 02:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.1%
Triceps
13.2%
Glutes
10.4%
Quadriceps
9.4%
Hamstrings
8.5%
Chest
7.5%
Middle Delts
7.5%
Upper Back
7.5%
Abs
6.6%
Biceps
5.7%
Lats
3.8%
Lower Back
3.8%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Overhead Press (Barbell)
2
12 reps
-
3
Bench Press (Close Grip)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Tricep Kickback
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Upright Row (Barbell)
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Overhead Press (Barbell)
2
12 reps
-
5
Bench Press (Close Grip)
2
12 reps
-
6
21s (EZ Bar)
1
21 reps
-
7
Tricep Kickback
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
20 reps
-
2
Leg Extension
2
12 reps
-
3
Belt Squat
2
12 reps
-
4
Hip Thrust (Barbell)
2
12 reps
-
5
Hyperextension
1
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
20 reps
-
2
Leg Extension
2
12 reps
-
3
Belt Squat
2
12 reps
-
4
Hip Thrust (Barbell)
2
12 reps
-
5
Hyperextension
1
-
6
Decline Crunch (Weighted)
1
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
12 Reps
-
2
Overhead Press (Barbell)
2 Sets
12 Reps
-
3
Bench Press (Close Grip)
2 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
12 Reps
-
5
Upright Row (Barbell)
2 Sets
12 Reps
-
6
21s (EZ Bar)
1 Set
21 Reps
-
7
Tricep Kickback
1 Set
12 Reps
-
Day 2
1
Goblet Squat
1 Set
20 Reps
-
2
Leg Extension
2 Sets
12 Reps
-
3
Belt Squat
2 Sets
12 Reps
-
4
Hip Thrust (Barbell)
2 Sets
12 Reps
-
5
Hyperextension
1 Set
-
6
Decline Crunch (Weighted)
1 Set
-