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Maddelicious - Full body 2x (1)

by Rasmus H.
1 athletes joined

Program Description

Bygga styrka och muskelmassa

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2025 09:42
  • Last Edited
    Jul 23, 2025 09:57

Summary

Transform your fitness journey with the Maddelicious - Full Body 2x program, designed for those looking to build strength and enhance overall fitness in just 8 weeks. This program features two intense workouts per week, combining supersets that target all major muscle groups, ensuring a balanced approach to training. With a focus on machines and free weights, you'll engage in exercises like Leg Press, Shoulder Press, and Romanian Deadlifts, pushing your limits and maximizing results. Get ready to elevate your performance and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.1%
Middle Delts
10.3%
Triceps
10.3%
Hamstrings
10.3%
Abs
9.7%
Biceps
9%
Front Delts
8.3%
Quadriceps
6.2%
Lats
6.2%
Upper Back
5.5%
Lower Back
4.8%
Chest
3.4%
Forearms
1.4%
Rear Delts
1.4%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8 reps
RPE 8
1B
Shoulder Press (Machine)
2
10 reps
RPE 8
2A
Hip Thrust (Machine)
2
10 reps
-
2B
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4A
Abs Crunch (Machine)
2
15 reps
RPE 7
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
1B
Chest Press (Machine)
2
10 reps
RPE 8
2A
Glute Kickback
2
12 reps
RPE 8
2B
Chest Supported Row (Machine)
2
12 reps
RPE 8
3A
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
3B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4A
Abs Crunch (Weighted)
2
12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Leg Press
3 Sets
8 Reps
@8
1B
Shoulder Press (Machine)
2 Sets
10 Reps
@8
2A
Hip Thrust (Machine)
2 Sets
10 Reps
-
2B
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3A
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
3B
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@9
4A
Abs Crunch (Machine)
2 Sets
15 Reps
@7
4B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
1B
Chest Press (Machine)
2 Sets
10 Reps
@8
2A
Glute Kickback
2 Sets
12 Reps
@8
2B
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
3A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
3B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
4A
Abs Crunch (Weighted)
2 Sets
12 Reps
@8
4B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8