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BFB Beginner 2 Days/Week

by Jamie D.
1 athletes joined

Program Description

Full body fixing muscle imbalances.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 16, 2024 03:22
  • Last Edited
    Jun 18, 2025 11:21

Summary

Embark on your fitness journey with the BFB Beginner 2 Days/Week program, designed for those ready to build a solid foundation in just 4 weeks. This comprehensive plan combines full-body workouts with active recovery sessions, ensuring you develop strength and endurance while allowing your body to recover effectively. Each week, you'll engage in a variety of bodyweight and dumbbell exercises, targeting all major muscle groups. Equip yourself with a full gym and get ready to transform your fitness routine with structured, manageable sessions that fit seamlessly into your week!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.1%
Glutes
17.1%
Hamstrings
17.1%
Other
8.3%
Upper Back
7.8%
Lats
5.7%
Chest
5.7%
Front Delts
5.7%
Abs
5.7%
Biceps
2.9%
Lower Back
2.9%
Adductors
2.9%
Rear Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
2
7 reps
-
9
Incline Fly Press (Dumbbell)
2
7 reps
-
10
Bulgarian Split Squat (Bodyweight)
2
7 reps
-
11
Romanian Deadlift (Dumbbell)
2
7 reps
-
12
Cossack Squat
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
3
8-12 reps
-
9
Incline Fly Press (Dumbbell)
3
8-12 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
11
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
12
Cossack Squat
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
3
5-7 reps
-
9
Incline Fly Press (Dumbbell)
3
5-7 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
5-7 reps
-
11
Romanian Deadlift (Dumbbell)
3
5-7 reps
-
12
Cossack Squat
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
3
15 reps
-
9
Incline Fly Press (Dumbbell)
3
15 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
11
Romanian Deadlift (Dumbbell)
3
15 reps
-
12
Cossack Squat
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
10 reps
-
9
Dumbbell Goblet Squat
2
7 reps
-
10
Seated Cable High Face
2
7 reps
-
11
Bottoms Up Kettle Press
2
7 reps
-
12
Single Arm Strict Dumbbell Row
2
7 reps
-
13
Anchored Lat Stretch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
15 reps
-
9
Dumbbell Goblet Squat
3
8-12 reps
-
10
Seated Cable High Face
3
8-12 reps
-
11
Bottoms Up Kettle Press
3
8-12 reps
-
12
Single Arm Strict Dumbbell Row
3
8-12 reps
-
13
Anchored Lat Stretch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
10 reps
-
9
Dumbbell Goblet Squat
3
5-7 reps
-
10
Seated Cable High Face
3
5-7 reps
-
11
Bottoms Up Kettle Press
3
5-7 reps
-
12
Single Arm Strict Dumbbell Row
3
5-7 reps
-
13
Anchored Lat Stretch
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
15 reps
-
9
Dumbbell Goblet Squat
3
15 reps
-
10
Seated Cable High Face
3
15 reps
-
11
Bottoms Up Kettle Press
3
15 reps
-
12
Single Arm Strict Dumbbell Row
3
15 reps
-
13
Anchored Lat Stretch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Supine Drawing In
1 Set
10 Reps
-
2
Cat Cow Stretch
1 Set
20 Reps
-
3
World's Greatest Stretch
2 Sets
10 Reps
-
4
Thoracic Extension On Foam Roller
1 Set
15 Reps
-
5
Swimmers Stretch
1 Set
15 Reps
-
6
Glute Bridge (With Hip-Band)
1 Set
20 Reps
-
7
Band High Pull Apart With External Rotation
1 Set
25 Reps
-
8
Bent Over Row (Dumbbell)
2 Sets
7 Reps
-
9
Incline Fly Press (Dumbbell)
2 Sets
7 Reps
-
10
Bulgarian Split Squat (Bodyweight)
2 Sets
7 Reps
-
11
Romanian Deadlift (Dumbbell)
2 Sets
7 Reps
-
12
Cossack Squat
2 Sets
7 Reps
-
Day 2
1
Zone 2 Cardio
1 Set
45 mins
-
Day 3
1
Zone 2 Cardio
1 Set
45 mins
-
Day 4
1
World's Greatest Stretch
1 Set
10 Reps
-
2
Hinge To-Squat
1 Set
15 Reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1 Set
20 Reps
-
4
Ankle Glides
1 Set
20 Reps
-
5
Band Face Pull
1 Set
25 Reps
-
6
Swimmers Stretch
1 Set
15 Reps
-
7
Forearm Tendon Glides
1 Set
20 Reps
-
8
Heel Ta Box Stepdown
3 Sets
10 Reps
-
9
Dumbbell Goblet Squat
2 Sets
7 Reps
-
10
Seated Cable High Face
2 Sets
7 Reps
-
11
Bottoms Up Kettle Press
2 Sets
7 Reps
-
12
Single Arm Strict Dumbbell Row
2 Sets
7 Reps
-
13
Anchored Lat Stretch
2 Sets
10 Reps
-
Day 5
1
Zone 2 Cardio
1 Set
45 mins
-