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BoostcampPNG

Body weight 2 day full body

by John M.

Program Description

Maintain. Performance. Fitness. Health.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 30, 2026 01:05
  • Last Edited
    Jan 30, 2026 01:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Glutes
11.2%
Hamstrings
11.2%
Abs
9.5%
Triceps
9.5%
Front Delts
9.5%
Lats
7.1%
Chest
7.1%
Biceps
4.1%
Upper Back
3.6%
Lower Back
3%
Middle Delts
2.4%
Stretching
2.4%
Forearms
2.4%
Adductors
1.8%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Push Up
3
AMRAP
RPE 8
3
Inverted Row
3
6-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 8
5
Kettlebell Swing
2
10-15 reps
RPE 7.5
6
Plank
2
1 mins
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-15 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 7
3
Ring Row
3
6-10 reps
RPE 8
4
Ring Dip
3
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 7.5
6
Dead Bug
2
1 reps
RPE 8
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Walking Lunge
3 Sets
10-15 Reps
@8
2
Single Leg Romanian Deadlift
2 Sets
8-10 Reps
@7
3
Ring Row
3 Sets
6-10 Reps
@8
4
Ring Dip
3 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15-25 Reps
@7.5
6
Dead Bug
2 Sets
1 Reps
@8
7
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@7
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7.5
2
Push Up
3 Sets
AMRAP
@8
3
Inverted Row
3 Sets
6-10 Reps
@8
4
Bulgarian Split Squat (Bodyweight)
2 Sets
8-12 Reps
@8
5
Kettlebell Swing
2 Sets
10-15 Reps
@7.5
6
Plank
2 Sets
1 mins
@8
7
Skull Crusher (Barbell)
2 Sets
8 Reps
@7