RN program2
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Taint Press | 1 | 12–15 reps |
| 3 | –5 reps | ||
| Superset | |||
| 2A | Landmine JM Press | 4 | 8–10 reps |
| 2B | Preacher Curl (Barbell) | 4 | 8–10 reps |
| 2C | Neck Extension | 4 | 10–12 reps |
| Superset | |||
| 3A | Hammer Curl (Triceps Bar) | 2 | 8–10 reps |
| 3B | Landmine Sit Up | 2 | 8–10 reps |
| 3C | Neck Curl | 1 | 8–10 reps |
| 3D | Landmine SA Side Row | 1 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Calf Raise (Weighted) | 2 | 8–10 reps |
| 2 | Wall Squat | 2 | 6–8 reps |
| Superset | |||
| 3A | Sissy Squat (Weighted) | 2 | 6–8 reps |
| 3B | Single Leg Calf Raise (Weighted) | 2 | 8–10 reps |
| Superset | |||
| 4A | Push Up (Weighted) | 4 | 6–8 reps |
| 4B | Barbell Row | 4 | 8–10 reps |
| 4C | Finger Curl | 4 | 8–10 reps |
| Superset | |||
| 5A | Nordic Curl | 3 | –10 reps |
| 5B | Pullover (EZ Bar) | 3 | 10–12 reps |
| 5C | Wrist Extension | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Taint Press | 4 | 10–12 reps |
| 1B | Landmine Bayesian Curl | 4 | 8–10 reps |
| 1C | Neck Curl | 2 | 8–10 reps |
| Superset | |||
| 2A | Landmine Hammer Curl | 3 | 8–10 reps |
| 2B | Landmine Sit Up | 3 | 8–10 reps |
| 2C | Neck Extension | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Push Up | 4 | 8–10 reps |
| 1B | Single Arm Landmine Row | 4 | 8–10 reps |
| 1C | Landmine Wrist Curl | 4 | 6–12 reps |
| Superset | |||
| 2A | Landmine Lunge | 4 | 5–7 reps |
| 2B | Wrist Extension | 4 | 6–10 reps |
| Superset | |||
| 3A | Meadows Row | 3 | 8–10 reps |
| 3B | Nordic Curl | 3 | 12+ reps |
| 3C | Single Leg Calf Raise (Weighted) | 3 | 8–10 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, RN program2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
RN program2 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
RN program2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
