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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Upper Back
11.3%
Lats
10.2%
Biceps
9%
Hamstrings
9%
Front Delts
8.5%
Glutes
8.5%
Chest
7.3%
Quadriceps
6.2%
Middle Delts
5.6%
Lower Back
5.6%
Abs
3.4%
Adductors
1.1%
Forearms
1.1%
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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
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
-