logo
BoostcampPNG

Jimbobs minimal 2 day full body program

by Johnny M.

Program Description

Lifting stuff that's fun with a blend of low rep strength and bodybuilding focused exercises.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 11:32
  • Last Edited
    Aug 20, 2025 03:51

Summary

Unlock your strength with Jimbob's Minimal 2-Day Full Body Program, a focused 8-week journey designed for those who want maximum results with minimal time commitment. This program features two intense workouts per week, incorporating compound lifts like deadlifts and bench presses alongside targeted accessory movements to build muscle and enhance overall fitness. Perfect for lifters of all levels, you'll experience increased strength and improved muscle definition while fitting seamlessly into your busy schedule. Get ready to transform your body and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Biceps
11.5%
Upper Back
10.2%
Quadriceps
9.4%
Chest
9.2%
Glutes
7.3%
Lats
7.1%
Front Delts
6.8%
Hamstrings
5.2%
Middle Delts
5.2%
Lower Back
4.2%
Rear Delts
4.2%
Forearms
2.6%
Abs
2.1%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
RPE 7.5-8
RPE 9-9.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Hack Squat
4
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Face Pull
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
1 reps
RPE 7-8
RPE 9-9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
3 Reps
1 Reps
@7-8
@9-9.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
4 Reps
1 Reps
@7.5-8
@9-9.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
3
Hack Squat
4 Sets
12 Reps
@7
4
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
6
Face Pull
3 Sets
12 Reps
@6