IntermediateFree

Block 2

Growth and power, block 2 of 2 block program.

D P.· Mar 2024

1athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate

Goal

Women's

Equipment

Garage Gym

Session length

90 min

Hypertrophy and power development. Weeks alternate between normal and power variations. Normal days should focus on strength, hypertrophy, and general endurance. Power days should focus on explosiveness and technique. Good form is critical to performing these exercises. Strength lift (6x3-6) antagonists should have 90 seconds rest between them, and 3 minutes between supersets. Hypertrophy lift (3x8-12) antagonists should have 60 seconds rest between them, and 2 minutes rest between supersets. Endurance lift (AMRAP) antagonists should not have any rest between them. In the main lift circuits, the last set in the pyramid should be taken close to failure.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

11.4%

Abs

11.3%

Glutes

9.7%

Front Delts

9.4%

Upper Back

8.7%

Hamstrings

8.5%

Quadriceps

7.8%

Chest

5.1%

Lats

5.1%

Middle Delts

4.7%

Biceps

4.6%

Lower Back

3.9%

Other

3.6%

Calves

2.8%

Adductors

Forearms

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Paused)	2	3–6 reps	70%
		2	8–12 reps	55%
1B	Seated Overhead Press (Barbell)	2	3–6 reps	70%
		2	8–12 reps	55%
1C	Chest Supported Row (Dumbbell)	2	3–6 reps	70%
		2	8–12 reps	55%
Superset
2A	Bicep Curl (Barbell)	3	8–12 reps	60%
2B	Tricep Extension (Barbell)	3	8–12 reps	60%
3	Power Shrug	1	AMRAP	60%
4	Sprint	3	30 sec	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Squat (Barbell)	3	3–6 reps	85%
		2	8–12 reps	70%
		1	20–40 reps	50%
1B	Hip Thrust (Barbell)	3	3–6 reps	85%
		2	8–12 reps	70%
		1	20–40 reps	50%
Superset
2A	Decline Crunch (Weighted)	3	8–12 reps	70%
2B	Russian Twist (Dumbbell)	3	8–12 reps	70%
2C	Good Morning	3	8–12 reps	70%
Superset
3A	Tibialis Raise	3	AMRAP	60%
3B	Standing Calf Raise	3	AMRAP	60%
4	Run	1	30 min	@6

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Dumbbell)	2	3–6 reps	70%
		2	8–12 reps	55%
1B	Arnold Press	2	3–6 reps	70%
		2	8–12 reps	55%
1C	Kroc Row	2	3–6 reps	70%
		2	8–12 reps	55%
Superset
2A	French Press	3	8–12 reps	70%
2B	Bicep Curl (Dumbbell)	3	8–12 reps	70%
3	Power Shrug	1	AMRAP	60%
4	Sprint	3	30 sec	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Deadlift (Barbell)	3	3–6 reps	85%
		2	8–12 reps	70%
		1	20–40 reps	50%
1B	Lunge (Barbell)	3	3–6 reps	85%
		2	8–12 reps	70%
		1	20–40 reps	50%
Superset
2A	Side Bend (Dumbbell)	3	8–12 reps	70%
2B	Decline Crunch (Weighted)	3	8–12 reps	70%
2C	Hip Thrust (Dumbbell)	3	8–12 reps	70%
Superset
3A	Tibialis Raise	3	AMRAP	60%
3B	Standing Calf Raise	3	AMRAP	60%
4	Run	1	30 min	@6

#	Exercise	Sets	Reps	Load
Superset
1A	Pin Press Bench (Barbell)	2	3–6 reps	70%
		2	8–12 reps	55%
1B	Seated Overhead Press (Barbell)	2	3–6 reps	70%
		2	8–12 reps	55%
1C	Bent Over Row (Barbell, Paused)	2	3–6 reps	70%
		2	8–12 reps	55%
Superset
2A	Spider Curl	3	8–12 reps	70%
2B	Skull Crusher	3	8–12 reps	70%
3	Power Shrug	1	AMRAP	60%
4	Sprint	3	30 sec	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Squat (Dumbbell)	3	3–6 reps	85%
		2	8–12 reps	70%
		1	20–40 reps	50%
1B	Deadlift (Dumbbell)	3	3–6 reps	85%
		2	8–12 reps	70%
		1	20–40 reps	50%
Superset
2A	Russian Twist (Dumbbell)	3	8–12 reps	70%
2B	Decline Crunch (Weighted)	3	8–12 reps	70%
Superset
3A	Tibialis Raise	3	AMRAP	60%
3B	Standing Calf Raise	3	AMRAP	60%
4	Run	1	60 min	@7.5

Weeks 2–8 are in the app

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

Common questions

Yes, Block 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.

Block 2 is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Block 2 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

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

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

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

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