logo
BoostcampPNG

TWR - 02

by Aditya R.
1 athletes joined

Program Description

3 days per week. Muscle and strength building. Designed for a randomised gym schedule while still hitting main compounds and maintaining accessory work. Breakdown: Day 1 - Pull - Push - Leg - Accessories Day 2 - Push - Leg - Pull - Accessories Day 3 - Leg - Pull - Push - Accessories First 4-week block focuses on compound variations to bring up weak points and familiarity with the bar. Second 4-week block focuses on progressing the 4 main compound movements (SBDOHP). Progressions/Regressions on exercises are permitted based on experience level. Minor linear weight increases per week drive progressive overload without making things too complex for the general beginner.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 15, 2024 10:28
  • Last Edited
    Jun 18, 2025 08:08

Summary

Transform your strength and conditioning with TWR - 02, an 8-week program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of barbell, machine, and bodyweight exercises targeting major muscle groups, including the back, chest, and legs. Each session is structured to build strength and endurance through carefully selected movements like Romanian Deadlifts and Chest Presses. Get ready to push your limits and achieve noticeable results in just two months!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
3
Walking Lunge
2
20 reps
RPE 7
4
Lat Pulldown
1
1
15 reps
15 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
6
Leg Extension
1
1
15 reps
15 reps
RPE 7
RPE 8
7
Bicep Curl (Cable)
1
1
20 reps
20 reps
RPE 7
RPE 8
8
Standing Calf Raise
1
1
20 reps
20 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
3
20 reps
RPE 7
4
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Bicep Curl (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Walking Lunge
3
20 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Walking Lunge
3
20 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Chest Supported Row (Machine)
3
15 reps
RPE 7
7
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Chest Supported Row (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Chest Supported Row (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Chest Supported Row (Machine)
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Leg Press
1
1
15 reps
15 reps
RPE 7
RPE 8
3
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Single Arm Pushdown
1
1
20 reps
20 reps
RPE 7
RPE 8
5
Seated Hamstring Curl
1
1
15 reps
15 reps
RPE 7
RPE 8
6
Chest Supported Row (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
7
Rear Delt Fly (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
8
Hip Abductor (Machine)
1
1
20 reps
20 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Single Arm Pushdown
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
8
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
4
Single Arm Pushdown
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
4
Single Arm Pushdown
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Hip Abductor (Machine)
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Upright Row (Cable)
3
10 reps
RPE 7
7
Single Arm Pushdown
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
2
Hip Abductor (Machine)
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
-
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Single Arm Pushdown
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Hip Abductor (Machine)
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
-
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Single Arm Pushdown
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Hip Abductor (Machine)
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
AMRAP
-
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Single Arm Pushdown
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Back Extension (Weighted)
1
1
15 reps
15 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
20 reps
RPE 7
5
Lat Prayer
1
1
15 reps
15 reps
RPE 7
RPE 8
6
Dip (Bodyweight)
2
AMRAP
RPE 9
7
Rope Hammer Curl
1
1
20 reps
20 reps
RPE 7
RPE 8
8
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
5
Lat Prayer
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 9
7
Rope Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
8
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Back Extension (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
5
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
6
Dip (Bodyweight)
3
AMRAP
RPE 9
7
Rope Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
8
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Back Extension (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
5
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
6
Dip (Bodyweight)
3
AMRAP
RPE 9
7
Rope Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
8
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Seated Hamstring Curl
3
15 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Hamstring Curl
3
15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Chest Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Walking Lunge
2 Sets
20 Reps
@7
4
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@7
@8
7
Bicep Curl (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Leg Press
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Upright Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Single Arm Pushdown
1 Set
1 Set
20 Reps
20 Reps
@7
@8
5
Seated Hamstring Curl
1 Set
1 Set
15 Reps
15 Reps
@7
@8
6
Chest Supported Row (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Back Extension (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Shoulder Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Bulgarian Split Squat (Bodyweight)
2 Sets
20 Reps
@7
5
Lat Prayer
1 Set
1 Set
15 Reps
15 Reps
@7
@8
6
Dip (Bodyweight)
2 Sets
AMRAP
@9
7
Rope Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@7
@8