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Polarity Fitness - 2 Day per week

by Fearless DoGooder

Program Description

Unlock your strength potential with the Polarity Fitness program, designed for those who want to maximize their gains in just two days a week. Over the course of one week, you’ll engage in focused powerlifting and powerbuilding workouts that emphasize compound movements like low bar squats, weighted pull-ups, and seated overhead presses. Each 60-minute session is crafted to enhance your strength and muscle definition, making it perfect for garage gym enthusiasts ready to elevate their training. Get ready to push your limits and see real results!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 11:47
  • Last Edited
    Jul 22, 2025 01:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 9
3
Seated Overhead Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Neck Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
6
Calf Raise (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 9
3
Seated Overhead Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Neck Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
6
Calf Raise (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 9
3
Seated Overhead Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Neck Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
6
Calf Raise (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 9
3
Seated Overhead Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Neck Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
6
Calf Raise (Machine)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
3
Bent Over Row (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
4
Full ROM Lateral Raise
2
12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
6
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
3
Bent Over Row (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
4
Full ROM Lateral Raise
2
12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
6
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
3
Bent Over Row (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
4
Full ROM Lateral Raise
2
12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
6
Decline Crunch (Weighted)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
3
Bent Over Row (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
4
Full ROM Lateral Raise
2
12 reps
RPE 9
5
Bicep Curl (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
6
Decline Crunch (Weighted)
2
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
4 Reps
8 Reps
@9
@9
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
6 Reps
10 Reps
@9
@9
3
Seated Overhead Press (Barbell)
1 Set
1 Set
4 Reps
8 Reps
@9
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
8 Reps
@9
@9
5
Neck Curl
1 Set
1 Set
12 Reps
10 Reps
@9
@9
6
Calf Raise (Machine)
1 Set
1 Set
12 Reps
8 Reps
@9
@9
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
4 Reps
6 Reps
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
4 Reps
8 Reps
@9
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@9
4
Full ROM Lateral Raise
2 Sets
12 Reps
@9
5
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@9
6
Decline Crunch (Weighted)
2 Sets
12 Reps
@9