3 days on 1 or 2 days off
Making this cause I’m sober now and hope to last a month yippie
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @8 |
| 2 | Pull-Up (Assisted) | 3 | 10 reps | @8 |
| 3 | Incline Bench Press (Barbell) | 3 | 8 reps | @8 |
| Superset | ||||
| 4A | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @8 |
| 4B | Lat Pulldown (Close Grip) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 10 reps | @8 |
| 2 | Hamstring Curl | 3 | 12 reps | @8 |
| 3 | Hack Squat | 3 | 10 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps | @8 |
| 5 | Seated Calf Raise | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Barbell) | 3 | 8 reps | @8 |
| 1B | Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 1C | Bench Press (Close Grip) | 3 | 12 reps | @8 |
| Superset | ||||
| 2A | Bayesian Curl | 3 | 12 reps | @8 |
| 2B | Lateral Raise (Cable) | 3 | 12 reps | @8 |
| 2C | Single Arm Tricep Extension (Cable) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps | @8 |
| 2 | Pull-Up (Assisted) | 3 | 6 reps | @8 |
| 3 | Incline Bench Press (Barbell) | 3 | 12 reps | @8 |
| 4 | Lat Pulldown (Close Grip) | 3 | 12 reps | @8 |
| 5 | Decline Bench Press (Barbell) | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 10 reps | @8 |
| 2 | Hamstring Curl | 3 | 12 reps | @8 |
| 3 | Hack Squat | 3 | 10 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps | @8 |
| 5 | Seated Calf Raise | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Barbell) | 3 | 8 reps | @8 |
| 1B | Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 1C | Bench Press (Close Grip) | 3 | 12 reps | @8 |
| Superset | ||||
| 2A | Bayesian Curl | 3 | 12 reps | @8 |
| 2B | Lateral Raise (Cable) | 3 | 12 reps | @8 |
| 2C | Single Arm Tricep Extension (Cable) | 3 | 10 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 3 days on 1 or 2 days off is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
3 days on 1 or 2 days off is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
3 days on 1 or 2 days off is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
