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Barebones 2-Day

by Barebones
5 athletes joined
5.0
(1 rating)

Program Description

The Barebones Protocol was designed to be realistic. It doesn’t assume perfect sleep, unlimited time, or a predictable schedule. Instead, it focuses on the minimum effective dose to keep strength moving, rebuild habits, and maintain motivation. It’s ideal for seasons of life where energy and time are scarce, while still providing a bridge to longer or higher volume programs once your schedule allows. This program balances strength, hypertrophy, and recovery in a way that supports a busy lifestyle. It allows you to make measurable progress without overcomplicating training or adding unnecessary stress. Barebones is about showing up, putting in the work you can handle, and building consistency, which is the foundations of strength and long term results. *Note that day 3, Is optional and only when time is available in your schedule and you feel you need the extra volume.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2026 03:41
  • Last Edited
    Feb 14, 2026 03:04
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Triceps
11.9%
Upper Back
11.9%
Lats
9.8%
Middle Delts
8.4%
Chest
7.7%
Abs
7.4%
Biceps
6%
Quadriceps
5.6%
Hamstrings
5.6%
Glutes
4.2%
Rear Delts
3.2%
Full-Body
2.1%
Lower Back
2.1%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
10-15 mins
-
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Kroc Row
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
10-15 mins
-
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
70%
80%
90%
70%
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Kroc Row
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
10-15 mins
-
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
75%
85%
95%
75%
4
Chin-Up (Assisted)
3
8-12 reps
-
5
Kroc Row
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
4
Lat Pulldown
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
4
Lat Pulldown
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
4
Lat Pulldown
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
10 mins
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Bicep Curl (Cable)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
15 reps
-
5B
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
10 mins
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Bicep Curl (Cable)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
15 reps
-
5B
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Get The Juices Flowing
1
10 mins
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
8-12 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Leg Curl
2
10-15 reps
-
4A
Bicep Curl (Cable)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Lateral Raise (Cable)
3
15 reps
-
5B
Face Pull
3
15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Get The Juices Flowing
1 Set
10-15 mins
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
65%
4
Chin-Up (Assisted)
3 Sets
8-12 Reps
-
5
Kroc Row
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 2
1
Get The Juices Flowing
1 Set
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
65%
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
6
Pec Deck (Machine)
3 Sets
12-15 Reps
-
7
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 3
1
Get The Juices Flowing
1 Set
10 mins
-
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
2B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
3A
Leg Extension
2 Sets
10-15 Reps
-
3B
Leg Curl
2 Sets
10-15 Reps
-
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Cable)
3 Sets
15 Reps
-
5B
Face Pull
3 Sets
15 Reps
-