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Ian Barseagle's 2-set Method

by Dusty D.
3 athletes joined

Program Description

Gain muscle and strength using the streetlifts and giant sets to save time and gain additional volume. Each set taken to absolute failure. Inspired by Ian Barseagle's "2-set Method". Will finish the cycle in a week, rather than every 5 days per the video, but mostly everything else is the same. Watch his explanation here: https://youtu.be/AjhjgNWiTPQ?si=mBQm3j49QLhCUNXE

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 29, 2025 07:09
  • Last Edited
    Aug 15, 2025 10:41

Summary

Unlock your potential with Ian Barseagle's 2-set Method, a focused 8-week program designed for serious lifters. Committing just three days a week, you'll engage in targeted supersets that maximize muscle growth and endurance across your chest, biceps, abs, legs, back, shoulders, and triceps. Utilizing a garage gym setup, this program combines bodyweight and weighted exercises to challenge your limits and build strength effectively. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.1%
Triceps
12.3%
Hamstrings
11.5%
Biceps
8.5%
Quadriceps
7.7%
Glutes
7.7%
Upper Back
6.9%
Chest
6.2%
Lats
6.2%
Front Delts
5.4%
Calves
3.8%
Middle Delts
3.8%
Lower Back
3.1%
Adductors
2.3%
Forearms
1.5%
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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
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-17 reps
RPE 10
1B
Sit Up
2
8-17 reps
RPE 10
1C
Incline Curl (Dumbbell)
2
8-17 reps
RPE 10
2A
Bench Press (Barbell)
2
8-17 reps
RPE 10
2B
Lying Leg Raise
2
8-17 reps
RPE 10
2C
Bicep Curl (Barbell)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Broad Jump
1
10 mins
RPE 10
2A
Lying Leg Curl
2
8-17 reps
RPE 10
2B
Standing Calf Raise
2
8-17 reps
RPE 10
2C
Squat (Barbell)
2
8-17 reps
RPE 10
3A
Zercher Squat (Barbell)
2
8-17 reps
RPE 10
3B
Romanian Deadlift (Barbell)
2
8-17 reps
RPE 10
3C
Calf Raise (Dip Belt)
2
8-17 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
8-17 reps
RPE 10
1B
Seated Overhead Press (Barbell)
2
8-17 reps
RPE 10
2A
Pendlay Row
2
8-17 reps
RPE 10
2B
Seated Lateral Raise
2
10-20 reps
RPE 10
2C
Tricep Pushdown (Cable)
2
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Dip (Weighted)
2 Sets
8-17 Reps
@10
1B
Sit Up
2 Sets
8-17 Reps
@10
1C
Incline Curl (Dumbbell)
2 Sets
8-17 Reps
@10
2A
Bench Press (Barbell)
2 Sets
8-17 Reps
@10
2B
Lying Leg Raise
2 Sets
8-17 Reps
@10
2C
Bicep Curl (Barbell)
2 Sets
8-17 Reps
@10
Day 2
1
Seated Broad Jump
1 Set
10 mins
@10
2A
Lying Leg Curl
2 Sets
8-17 Reps
@10
2B
Standing Calf Raise
2 Sets
8-17 Reps
@10
2C
Squat (Barbell)
2 Sets
8-17 Reps
@10
3A
Zercher Squat (Barbell)
2 Sets
8-17 Reps
@10
3B
Romanian Deadlift (Barbell)
2 Sets
8-17 Reps
@10
3C
Calf Raise (Dip Belt)
2 Sets
8-17 Reps
@10
Day 3
1A
Chin-Up (Weighted)
2 Sets
8-17 Reps
@10
1B
Seated Overhead Press (Barbell)
2 Sets
8-17 Reps
@10
2A
Pendlay Row
2 Sets
8-17 Reps
@10
2B
Seated Lateral Raise
2 Sets
10-20 Reps
@10
2C
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@10