Program Description
Get good!
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 12, 2024 03:20
- Last EditedJun 18, 2025 11:55
Summary
Rick's 2x2x2 Routine is an 8-week program designed for serious lifters looking to build strength and muscle with a focused approach. Committing to just four days a week, you'll engage in a balanced mix of compound and isolation exercises that target all major muscle groups. This routine emphasizes progressive overload, ensuring you push your limits while maintaining proper form. Ideal for those with access to a garage gym, this program will help you achieve noticeable gains and elevate your fitness game. Get ready to transform your physique and boost your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
8-12 reps
75%
2
Leg Raise (Captain's Chair)
4
8-12 reps
75%
3
Squat (Barbell)
4
8-12 reps
75%
4
Leg Curl
4
8-12 reps
75%
5
Cable Crunch
4
8-12 reps
75%
6
Leg Extension
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-12 reps
75%
2
Arnold Press
4
8-12 reps
75%
3
Hammer Curl
4
8-15 reps
75%
4
Bench Press (Dumbbell)
4
8-12 reps
75%
5
Bayesian Curl
4
8-12 reps
75%
6
Overhead Tricep Extension (Cable)
4
8-12 reps
75%
7
Lat Pulldown
4
8-12 reps
75%
Week 1
1 / 8 Weeks
Day 2
1
Pec Deck (Machine)4 Sets
8-12 Reps
75%
2
Arnold Press4 Sets
8-12 Reps
75%
3
Hammer Curl4 Sets
8-15 Reps
75%
4
Bench Press (Dumbbell)4 Sets
8-12 Reps
75%
5
Bayesian Curl4 Sets
8-12 Reps
75%
6
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
75%
7
Lat Pulldown4 Sets
8-12 Reps
75%
Day 1
1
Calf Raise (Leg Press)4 Sets
8-12 Reps
75%
2
Leg Raise (Captain's Chair)4 Sets
8-12 Reps
75%
3
Squat (Barbell)4 Sets
8-12 Reps
75%
4
Leg Curl4 Sets
8-12 Reps
75%
5
Cable Crunch4 Sets
8-12 Reps
75%
6
Leg Extension4 Sets
8-12 Reps
75%
Day 3
1
Calf Raise (Leg Press)4 Sets
8-12 Reps
75%
2
Leg Raise (Captain's Chair)4 Sets
8-12 Reps
75%
3
Squat (Barbell)4 Sets
8-12 Reps
75%
4
Leg Curl4 Sets
8-12 Reps
75%
5
Cable Crunch4 Sets
8-12 Reps
75%
6
Leg Extension4 Sets
8-12 Reps
75%
Day 4
1
Pec Deck (Machine)4 Sets
8-12 Reps
75%
2
Arnold Press4 Sets
8-12 Reps
75%
3
Hammer Curl4 Sets
8-15 Reps
75%
4
Bench Press (Dumbbell)4 Sets
8-12 Reps
75%
5
Bayesian Curl4 Sets
8-12 Reps
75%
6
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
75%
7
Lat Pulldown4 Sets
8-12 Reps
75%