4-2-2

by Mathew B.

Program Description

If you’re short on time this program is perfect for you. Designed to build strength with consistent touch points on the big three lifts. Each session is designed to take 10-15 minutes. Once the mesocycle is complete you can test your new 1 RM or reset with +5lbs on bench and +10lbs on squat and deadlift.

Program Overview

Level
Novice, Intermediate, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
10 minutes
Created
Nov 07, 2025 07:02
Last Edited
Nov 07, 2025 07:41

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

20.9%

Abs

16.3%

Glutes

16.3%

Hamstrings

14%

Chest

11.6%

Triceps

Front Delts

4.7%

Lower Back

4.7%

Adductors

4.7%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

4 reps

2 reps

75%

80%

85%

Decline Crunch (Weighted)

4 reps

Day 1

Bench Press (Barbell)

4 reps

2 reps

80%

85%

90%

Decline Crunch (Weighted)

4 reps

Day 1

Bench Press (Barbell)

4 reps

2 reps

85%

90%

95%

Decline Crunch (Weighted)

4 reps

Day 1

Bench Press (Barbell)

4 reps

2 reps

90%

95%

100%

Decline Crunch (Weighted)

4 reps

Day 2

Deadlift (Barbell)

4 reps

2 reps

75%

80%

85%

Day 2

Deadlift (Barbell)

4 reps

2 reps

80%

85%

90%

Day 2

Deadlift (Barbell)

4 reps

2 reps

85%

90%

95%

Day 2

Deadlift (Barbell)

4 reps

2 reps

90%

95%

100%

Day 3

Squat (Low Bar)

4 reps

2 reps

75%

80%

85%

Day 3

Squat (Low Bar)

4 reps

2 reps

80%

85%

90%

Day 3

Squat (Low Bar)

4 reps

2 reps

85%

90%

95%

Day 3

Squat (Low Bar)

4 reps

2 reps

90%

95%

100%

Day 4

Bench Press (Barbell)

4 reps

2 reps

75%

80%

85%

Decline Crunch (Weighted)

4 reps

Day 4

Bench Press (Barbell)

4 reps

2 reps

80%

85%

90%

Decline Crunch (Weighted)

4 reps

Day 4

Bench Press (Barbell)

4 reps

2 reps

85%

90%

95%

Decline Crunch (Weighted)

4 reps

Day 4

Bench Press (Barbell)

4 reps

2 reps

70%

75%

80%

Decline Crunch (Weighted)

4 reps

Day 5

Deadlift (Barbell)

4 reps

2 reps

75%

80%

85%

Day 5

Deadlift (Barbell)

4 reps

2 reps

80%

85%

90%

Day 5

Deadlift (Barbell)

4 reps

2 reps

85%

90%

95%

Day 5

Deadlift (Barbell)

4 reps

2 reps

70%

75%

80%

Day 6

Squat (Low Bar)

4 reps

2 reps

75%

80%

85%

Day 6

Squat (Low Bar)

4 reps

2 reps

80%

85%

90%

Day 6

Squat (Low Bar)

4 reps

2 reps

85%

90%

95%

Day 6

Squat (Low Bar)

4 reps

2 reps

70%

75%

80%

Day 1

Bench Press (Barbell)

1 Set

4 Reps

2 Reps

75%

80%

85%

Decline Crunch (Weighted)

3 Sets

4 Reps

Day 2

Deadlift (Barbell)

1 Set

4 Reps

2 Reps

75%

80%

85%

Day 3

Squat (Low Bar)

1 Set

4 Reps

2 Reps

75%

80%

85%

Day 4

Bench Press (Barbell)

1 Set

4 Reps

2 Reps

75%

80%

85%

Decline Crunch (Weighted)

3 Sets

4 Reps

Day 5

Deadlift (Barbell)

1 Set

4 Reps

2 Reps

75%

80%

85%

Day 6

Squat (Low Bar)

1 Set

4 Reps

2 Reps

75%

80%

85%