logo
BoostcampPNG

2nd half

by
1 athletes joined

Program Description

Intermediate lean muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 16, 2025 11:45
  • Last Edited
    Jun 18, 2025 07:51

Summary

Unleash your potential with the "2nd Half" program, a comprehensive 6-week training plan designed for those ready to elevate their strength and conditioning. Committing to 6 days a week, you'll tackle a variety of compound movements like Trap Bar Squats and Pull-Ups, ensuring balanced development across all major muscle groups. This program is perfect for lifters looking to push their limits and achieve tangible results in a supportive garage gym environment. Get ready to transform your physique and build lasting strength!
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
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
Floor Press (Dumbbell)
4
6-12 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Leg Extension
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-12 reps
-
3
Chest Supported Row (Dumbbell)
4
6-12 reps
-
4
Pullover (Dumbbell)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Zottman Curl
1
12-15 reps
-
8
Single-Leg Leg Curl
4
5-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Squat
4
6-12 reps
-
2
Trap Bar Deadlift
4
8-12 reps
-
3
Goblet Squat
4
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-12 reps
-
2
Dip (Weighted)
3
12+ reps
-
3
Pec Fly (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Skull Crusher (Dumbbell)
3
8-12 reps
-
8
Leg Extension
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-12 reps
-
2
Bent Over Row (Dumbbell)
5
8-12 reps
-
3
Reverse Grip Barbell Row
4
6-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Single-Leg Leg Curl
4
5-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
2
Split Squat (Dumbbell)
4
6-12 reps
-
3
Goblet Squat
3
8-15 reps
-
4
Hip Thrust (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Trap Bar Squat
4 Sets
6-12 Reps
-
2
Trap Bar Deadlift
4 Sets
8-12 Reps
-
3
Goblet Squat
4 Sets
8-12 Reps
-
4
Hip Thrust (Dumbbell)
4 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 5
1
Pull-Up (Weighted)
5 Sets
5-12 Reps
-
2
Bent Over Row (Dumbbell)
5 Sets
8-12 Reps
-
3
Reverse Grip Barbell Row
4 Sets
6-12 Reps
-
4
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
10-15 Reps
-
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
7
Single-Leg Leg Curl
4 Sets
5-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
5 Sets
8-12 Reps
-
2
Dip (Weighted)
3 Sets
6-12 Reps
-
3
Floor Press (Dumbbell)
4 Sets
6-12 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
7
Leg Extension
4 Sets
5-12 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
5-12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6-12 Reps
-
3
Chest Supported Row (Dumbbell)
4 Sets
6-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Zottman Curl
1 Set
12-15 Reps
-
8
Single-Leg Leg Curl
4 Sets
5-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
5 Sets
6-12 Reps
-
2
Dip (Weighted)
3 Sets
12+ Reps
-
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Standing Shoulder Press (Dumbbell)
4 Sets
6-12 Reps
-
5
Arnold Press
4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
7
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
8
Leg Extension
4 Sets
5-12 Reps
-
Day 6
1
Romanian Deadlift (Trap Bar)
4 Sets
8-12 Reps
-
2
Split Squat (Dumbbell)
4 Sets
6-12 Reps
-
3
Goblet Squat
3 Sets
8-15 Reps
-
4
Hip Thrust (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-