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Ian Barseagle's 2-set Method

by Javier A

Program Description

Gain muscle and strength using the streetlifts and giant sets to save time and gain additional volume. Each set taken to absolute failure. Inspired by Ian Barseagle's "2-set Method". Will finish the cycle in a week, rather than every 5 days per the video, but mostly everything else is the same. Watch his explanation here: https://youtu.be/AjhjgNWiTPQ?si=mBQm3j49QLhCUNXE

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 17, 2025 09:18
  • Last Edited
    May 17, 2025 09:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Dip (Weighted)
2 Sets
8-17 Reps
@10
1B
Sit Up
2 Sets
8-17 Reps
@10
1C
Incline Curl (Dumbbell)
2 Sets
8-17 Reps
@10
2A
Bench Press (Barbell)
2 Sets
8-17 Reps
@10
2B
Lying Leg Raise
2 Sets
8-17 Reps
@10
2C
Bicep Curl (Barbell)
2 Sets
8-17 Reps
@10
Day 2
1
Seated Broad Jump
1 Set
10 mins
@10
2A
Lying Leg Curl
2 Sets
8-17 Reps
@10
2B
Standing Calf Raise
2 Sets
8-17 Reps
@10
2C
Squat (Barbell)
2 Sets
8-17 Reps
@10
3A
Zercher Squat (Barbell)
2 Sets
8-17 Reps
@10
3B
Romanian Deadlift (Barbell)
2 Sets
8-17 Reps
@10
3C
Calf Raise (Dip Belt)
2 Sets
8-17 Reps
@10
Day 3
1A
Chin-Up (Weighted)
2 Sets
8-17 Reps
@10
1B
Seated Overhead Press (Barbell)
2 Sets
8-17 Reps
@10
2A
Pendlay Row
2 Sets
8-17 Reps
@10
2B
Seated Lateral Raise
2 Sets
10-20 Reps
@10
2C
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@10