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2x viikko progressio

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Program Description

Unleash your potential with the "2x viikko progressio," a dynamic 3-week program designed for serious lifters. Committing to six days a week, you'll tackle a variety of strength-focused exercises, including Leg Press, Romanian Deadlifts, and Incline Bench Press, targeting all major muscle groups. Each session is structured to progressively challenge you, ensuring continuous improvement in strength and endurance. Get ready to elevate your training and see real results!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2026 05:32
  • Last Edited
    Mar 01, 2026 12:36
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Hamstrings
10.7%
Triceps
10.7%
Front Delts
10.3%
Quadriceps
9.2%
Chest
9.2%
Middle Delts
8.4%
Biceps
6.1%
Lats
4.6%
Rear Delts
4.2%
Abductors
3.1%
Lower Back
3.1%
Abs
3.1%
Upper Back
3.1%
Forearms
2.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Incline Bench Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Assisted)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pull-Up (Assisted)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Hip Thrust (Machine)
2
12 reps
-
3
Chest Press (Machine)
2
12 reps
-
4
Standing Pullover (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
7
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Leg Press (45 Degrees)
2 Sets
12 Reps
-
2
Hip Thrust (Machine)
2 Sets
12 Reps
-
3
Chest Press (Machine)
2 Sets
12 Reps
-
4
Standing Pullover (Cable)
2 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
6
Bicep Curl (Cable)
2 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 1
1
Leg Press (45 Degrees)
2 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
4
Pull-Up (Assisted)
2 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
6
Bicep Curl (Cable)
2 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-