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BoostcampPNG

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 08, 2024 10:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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