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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
    Jun 18, 2025 08:31

Summary

Unlock your strength potential with the 2 Block Linear Program, a 10-week training regimen designed for dedicated lifters. Committing just three days a week, you'll engage in a balanced mix of compound lifts and accessory work, focusing on key movements like squats, bench presses, and deadlifts. This program emphasizes progressive overload and intensity, ensuring you build muscle and power effectively. Perfect for those ready to elevate their training and achieve measurable results!
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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