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Two Day Climb Split

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Program Description

To focus more on climbing whilst still keeping strong.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 02:58
  • Last Edited
    Mar 30, 2026 03:02
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
11.3%
Hamstrings
11.3%
Abs
11.3%
Upper Back
9.7%
Lats
6.5%
Biceps
6.5%
Triceps
6.5%
Front Delts
6.5%
Chest
3.2%
Middle Delts
3.2%
Stretching
3.2%
Adductors
1.6%
Lower Back
1.6%
Rear Delts
1.6%
Abductors
1.6%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
8 reps
-
5
Face Pull
3
12 reps
-
6
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Dead Bug
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Bird Dog
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Dead Bug
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-