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2-DAY Strength

by Adam Roszkowski

Program Description

Using some of the Wendler 5/3/1 method. After 3 weeks do one week deload if you need to. After doing full cycle add 2.5 kg to OHP and Bench and 5 kg to Squat to one rep max.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 04, 2025 07:06
  • Last Edited
    Mar 18, 2025 06:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 8
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 8
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
3
Chest Fly (Machine)
4
15 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
80%
90%
3
Chest Fly (Machine)
4
10-15 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Chest Fly (Machine)
4
15 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Chest Fly (Machine)
4 Sets
15 Reps
@8
4
Pull-Up (Weighted)
4 Sets
AMRAP
@8
5
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@8
3
Dumbbell Row
4 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
5
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
@8