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ETG Full Body 2

by Elizabeth T.
2 athletes joined

Program Description

This program is designed to build lower-body strength and glute development while maintaining balanced, full-body training through efficient, compound-focused workouts. It prioritizes progression, stability, and muscular symmetry so you can get stronger, move better, and stay consistent within a realistic 40-50 minute gym routine.

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Strength
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 06, 2026 06:33
  • Last Edited
    Apr 06, 2026 06:44
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.3%
Hamstrings
15%
Quadriceps
10%
Front Delts
8.8%
Upper Back
8.8%
Triceps
7.5%
Chest
7.5%
Lats
7.5%
Lower Back
5%
Abs
3.8%
Biceps
3.8%
Middle Delts
2.5%
Rear Delts
2.5%
Adductors
1.3%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Hip Thrust (Barbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Single Leg Press
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Med Kickback
3
12-15 reps
-
2
Dip (Assisted)
3
8-10 reps
-
3
Single Leg Romanian Deadlift
3
8-10 reps
-
4
Chest Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Rear Delt Fly (Machine)
3
10-15 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Single Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Glute Med Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Dip (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1
Single Arm Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-