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Ian Barseagle's 2-set Method
Intermediate–AdvancedFree

Ian Barseagle's 2-set Method

Dusty D.
Dusty D.· Apr 2025
9athletes running this program
iOS & Android

Overview

Length
8 weeks
Days / week
3 days
Level
Intermediate, Advanced
Goal
Muscle, Athletics, Bodyweight Fitness, Women's
Equipment
Garage Gym
Session length
50 min
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

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Triceps
11.8%
Abs
11.8%
Hamstrings
11.8%
Front Delts
8.8%
Quadriceps
8.8%
Glutes
8.8%
Biceps
7.4%
Chest
5.9%
Lats
5.9%
Upper Back
5.9%
Forearms
2.9%
Calves
2.9%
Adductors
2.9%
Middle Delts
2.9%
Lower Back
1.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
Superset
1ADip (Weighted)28–17 reps@10
1BSit Up28–17 reps@10
1CIncline Curl (Dumbbell)28–17 reps@10
Superset
2ABench Press (Barbell)28–17 reps@10
2BLying Leg Raise28–17 reps@10
2CBicep Curl (Barbell)28–17 reps@10
#ExerciseSetsRepsLoad
1Seated Broad Jump110 min@10
Superset
2ALying Leg Curl28–17 reps@10
2BStanding Calf Raise28–17 reps@10
2CSquat (Barbell)28–17 reps@10
Superset
3AZercher Squat (Barbell)28–17 reps@10
3BRomanian Deadlift (Barbell)28–17 reps@10
3CCalf Raise (Dip Belt)28–17 reps@10
#ExerciseSetsRepsLoad
Superset
1AChin-Up (Weighted)28–17 reps@10
1BSeated Overhead Press (Barbell)28–17 reps@10
Superset
2APendlay Row28–17 reps@10
2BSeated Lateral Raise210–20 reps@10
2CTricep Pushdown (Cable)210–20 reps@10

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, Ian Barseagle's 2-set Method 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 50 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.

Ian Barseagle's 2-set Method is structured around 3 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.

Ian Barseagle's 2-set Method 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

Boostcamp app
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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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