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2 Block Linear Program (3 Day)

by AJ

Program Description

Build strength on Squat, Bench And Deadlift

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 06, 2025 05:35
  • Last Edited
    May 06, 2025 06:09
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
72%
2
Bench Press (Paused)
3
3 reps
80%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
78%
2
Bench Press (Paused)
3
2 reps
85%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
83%
2
Bench Press (Paused)
3
1 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
87%
2
Bench Press (Paused)
3
2 reps
82%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Paused)
2
5 reps
70%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
74%
2
Bench Press (Paused)
3
3 reps
82%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Bench Press (Paused)
3
2 reps
87%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Bench Press (Paused)
3
1 reps
92%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
89%
2
Bench Press (Paused)
3
2 reps
84%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2
Bench Press (Paused)
3
5 reps
72%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Squat (Barbell)
6
2 reps
78%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
78%
2
Squat (Barbell)
6
2 reps
78%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
83%
2
Squat (Barbell)
6
2 reps
78%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
88%
2
Squat (Barbell)
6
2 reps
78%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
91%
2
Squat (Barbell)
6
2 reps
78%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
77%
2
Squat (Paused)
3
5 reps
62%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Squat (Paused)
3
5 reps
64%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Squat (Paused)
3
3 reps
68%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
90%
2
Squat (Paused)
3
3 reps
72%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
93%
2
Squat (Paused)
3
3 reps
74%
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8-10
4
Seated Row (Cable)
3
10 reps
RPE 8-10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8-10
5B
Tricep Pushdown (Cable)
3
10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
75%
2
Speed Deadlift
8
3 reps
65%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
10 reps
60%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
80%
2
Speed Deadlift
8
3 reps
70%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
8 reps
63%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Speed Deadlift
6
3 reps
75%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
6 reps
65%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
96%
2
Speed Deadlift
6
3 reps
80%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
4
4 reps
70%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Speed Deadlift
3
3 reps
70%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
3 reps
73%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Speed Deadlift
3
3 reps
75%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
10 reps
65%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
96%
2
Speed Deadlift
3
3 reps
80%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
8 reps
65%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Speed Deadlift
3
3 reps
75%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
6 reps
67%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Speed Deadlift
4
4 reps
75%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
4
4 reps
72%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Speed Deadlift
3
3 reps
64%
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Bench Press (Close Grip)
3
3 reps
75%
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
72%
2
Bench Press (Paused)
3 Sets
3 Reps
80%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8-10
4
Leg Extension
3 Sets
10-12 Reps
@8-10
5
Pec Deck (Machine)
3 Sets
10-12 Reps
@8-10
6
Cable Crunch
3 Sets
15-20 Reps
@8-10
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Squat (Barbell)
6 Sets
2 Reps
78%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8-10
4
Seated Row (Cable)
3 Sets
10 Reps
@8-10
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8-10
5B
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
75%
2
Speed Deadlift
8 Sets
3 Reps
65%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
60%
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8-10
6
Hanging Leg Raise
3 Sets
AMRAP
@8