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3:2 Workout

by TAnso
1 athletes joined

Program Description

Base Hypertrophy (Moderate Volume, Moderate Intensity)

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 04, 2024 07:21
  • Last Edited
    Jun 18, 2025 10:24

Summary

Transform your strength training with the 3:2 Workout, a comprehensive 6-week program designed for dedicated lifters. Committing to 5 days a week, you'll focus on push movements that build upper body power and hypertrophy through a mix of barbell and cable exercises. Each session is structured to maximize intensity and recovery, ensuring you push your limits while allowing for optimal muscle growth. Get ready to elevate your performance and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Pushdown
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)
2 Sets
10-12 Reps
@9-10
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 5
1
Clean Deadlift
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press
4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise
3 Sets
8-10 Reps
@9-10
5
Leg Extension
3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise
4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10