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2 Day Full Body

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1 athletes joined

Program Description

Meant to provide a meaningful stimulus for growth while minimizing fatigue and time in the gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 06, 2024 02:28
  • Last Edited
    Jun 18, 2025 12:05

Summary

Unlock your strength potential with the 2 Day Full Body program, designed for those looking to maximize results in just two weeks. This efficient two-day-a-week regimen targets all major muscle groups through a variety of compound and isolation exercises, including the Bench Press, Squat, and Pull-Up. Perfect for busy schedules, this program ensures you build muscle and improve overall fitness without sacrificing time. Get ready to challenge yourself and see real progress!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Overhead Press (Barbell)
2
5-7 reps
-
3
Squat (Barbell)
2
5-7 reps
-
4
Romanian Deadlift (Barbell)
2
5-7 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
-
6
Chest Supported Row (Machine)
2
5-7 reps
-
7
Seated Dip (Machine)
2
5-7 reps
-
8
Bicep Curl (Dumbbell)
2
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-7 reps
-
2
Overhead Press (Barbell)
2
5-7 reps
-
3
Squat (Barbell)
2
5-7 reps
-
4
Romanian Deadlift (Barbell)
2
5-7 reps
-
5
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
-
6
Chest Supported Row (Machine)
2
5-7 reps
-
7
Seated Dip (Machine)
2
5-7 reps
-
8
Bicep Curl (Dumbbell)
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-7 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-7 reps
-
3
Front Squat (Barbell)
2
5-7 reps
-
4
Stiff Leg Deadlift
2
5-7 reps
-
5
Wide Grip Pull-Up
2
5-7 reps
-
6
Chest Supported Row (Machine)
2
5-7 reps
-
7
Tricep Rope Push Down (Cable)
2
5-7 reps
-
8
Bicep Curl (Dumbbell)
2
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-7 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-7 reps
-
3
Front Squat (Barbell)
2
5-7 reps
-
4
Stiff Leg Deadlift
2
5-7 reps
-
5
Wide Grip Pull-Up
2
5-7 reps
-
6
Chest Supported Row (Machine)
2
5-7 reps
-
7
Tricep Rope Push Down (Cable)
2
5-7 reps
-
8
Bicep Curl (Dumbbell)
2
5-7 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-7 Reps
-
2
Overhead Press (Barbell)
2 Sets
5-7 Reps
-
3
Squat (Barbell)
2 Sets
5-7 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
-
5
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-7 Reps
-
6
Chest Supported Row (Machine)
2 Sets
5-7 Reps
-
7
Seated Dip (Machine)
2 Sets
5-7 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
5-7 Reps
-
Day 2
1
Larsen Press (Barbell)
2 Sets
5-7 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5-7 Reps
-
3
Front Squat (Barbell)
2 Sets
5-7 Reps
-
4
Stiff Leg Deadlift
2 Sets
5-7 Reps
-
5
Wide Grip Pull-Up
2 Sets
5-7 Reps
-
6
Chest Supported Row (Machine)
2 Sets
5-7 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
5-7 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
5-7 Reps
-