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2 Day Per Week Full Body

by Jeremiah P.

Program Description

Compound lift focused, full body, not quite a de-load but not as much volume as a typical week. Meant to use when weeks are travel heavy.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Nov 18, 2024 02:45
  • Last Edited
    Jun 18, 2025 09:24

Summary

Unlock your strength potential with this 2 Day Per Week Full Body program, designed for those ready to maximize their gains in minimal time. Over the course of one week, you'll tackle essential compound lifts like squats, deadlifts, and bench presses, ensuring a comprehensive workout that targets all major muscle groups. Each session is strategically crafted to challenge your limits while promoting recovery, making it ideal for busy schedules. Equip yourself with a full gym and get ready to elevate your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Deadlift (Barbell)
1
1
10 reps
6 reps
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
2
1
10 reps
5 reps
RPE 7
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Seated Hamstring Curl
3
12 reps
RPE 6
6
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
7
Chest Supported Row (Machine)
3
10 reps
RPE 6.5
8
Landmine Press
3
12 reps
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Deadlift (Barbell)
1 Set
1 Set
10 Reps
6 Reps
@6.5
@7.5
3
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
5 Reps
@7
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
5
Seated Hamstring Curl
3 Sets
12 Reps
@6
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
7
Chest Supported Row (Machine)
3 Sets
10 Reps
@6.5
8
Landmine Press
3 Sets
12 Reps
@6