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Rick's 2x2x2 Routine

by Rick H.

Program Description

Get good!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2024 03:20
  • Last Edited
    Aug 12, 2024 03:35
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 Press
4 Sets
8-12 Reps
75%
3
Hammer Curl
4 Sets
8-15 Reps
75%
4
Bench Press (Dumbbell)
4 Sets
8-12 Reps
75%
5
Bayesian Curl
4 Sets
8-12 Reps
75%
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
75%
7
Lat Pulldown
4 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 Curl
4 Sets
8-12 Reps
75%
5
Cable Crunch
4 Sets
8-12 Reps
75%
6
Leg Extension
4 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 Curl
4 Sets
8-12 Reps
75%
5
Cable Crunch
4 Sets
8-12 Reps
75%
6
Leg Extension
4 Sets
8-12 Reps
75%
Day 4
1
Pec Deck (Machine)
4 Sets
8-12 Reps
75%
2
Arnold Press
4 Sets
8-12 Reps
75%
3
Hammer Curl
4 Sets
8-15 Reps
75%
4
Bench Press (Dumbbell)
4 Sets
8-12 Reps
75%
5
Bayesian Curl
4 Sets
8-12 Reps
75%
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
75%
7
Lat Pulldown
4 Sets
8-12 Reps
75%