IntermediateFree

2x viikko progressio

Unlock your strength in just 3 weeks with 6 days of focused progression—let's elevate your fitness game together!

· Feb 2026

1athletes running this program

Free on iOS & Android

Overview

Length

3 weeks

Days / week

2 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

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!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 2 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

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%

Week 1 Workouts

#	Exercise	Sets	Reps
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

#	Exercise	Sets	Reps
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

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 2x viikko progressio is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a full 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 60 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.

2x viikko progressio is structured around 2 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

2x viikko progressio 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android