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BoostcampPNG

Full body twice a week

by Roktim C.

Program Description

Transform your physique with this comprehensive 12-week full-body program, designed to be completed twice a week. Each session, lasting around 90 minutes, combines essential compound and isolation exercises to target all major muscle groups, ensuring balanced development and strength gains. Perfect for novice lifters, this program requires access to a full gym and focuses on bodybuilding techniques to help you build muscle and improve your overall fitness. Get ready to commit to your goals and see real results!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 01, 2026 04:41
  • Last Edited
    Mar 01, 2026 04:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Front Delts
10.9%
Glutes
8.7%
Hamstrings
8.7%
Biceps
8.7%
Upper Back
8.7%
Lats
8.7%
Middle Delts
8.7%
Quadriceps
6.5%
Lower Back
4.3%
Chest
4.3%
Abs
3.3%
Forearms
2.2%
Rear Delts
2.2%
Adductors
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 10
2
Hip Thrust (Machine)
2
12 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hamstring Curl
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
7
Lat Pulldown
2
8 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
9
Bench Press (Dumbbell)
2
8 reps
RPE 10
10
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
11
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
6 Reps
@10
2
Hip Thrust (Machine)
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Hamstring Curl
2 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@10
7
Lat Pulldown
2 Sets
8 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
9
Bench Press (Dumbbell)
2 Sets
8 Reps
@10
10
Seated Overhead Press (Barbell)
2 Sets
8 Reps
@10
11
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
6 Reps
@10
2
Hip Thrust (Machine)
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Hamstring Curl
2 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@10
7
Lat Pulldown
2 Sets
8 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
9
Bench Press (Dumbbell)
2 Sets
8 Reps
@10
10
Seated Overhead Press (Barbell)
2 Sets
8 Reps
@10
11
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@10