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
    May 08, 2024 02:10
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