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Fullbody 2x a week

by Andreas E.
1 athletes joined

Program Description

For gf

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 14, 2026 11:32
  • Last Edited
    Feb 25, 2026 08:54
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Hamstrings
11%
Upper Back
10.4%
Triceps
9.8%
Glutes
8.5%
Lats
7.3%
Quadriceps
7.3%
Abs
7.3%
Biceps
6.7%
Chest
6.1%
Middle Delts
4.9%
Forearms
4%
Abductors
2.4%
Lower Back
1.8%
Rear Delts
1.5%
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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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Lu Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Lu Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Lu Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Lu Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Lu Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Single Leg Press
3
8-12 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Lu Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Belt Squat
3
8 reps
-
5
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Belt Squat
3
8 reps
-
5
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Belt Squat
3
8 reps
-
5
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Belt Squat
3
8 reps
-
5
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Belt Squat
3
8 reps
-
5
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
-
2
Bench Press (Barbell)
3
4 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Belt Squat
3
8 reps
-
5
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
-
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Dip (Assisted)
2
10-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Dip (Assisted)
2
10-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Dip (Assisted)
2
10-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Dip (Assisted)
2
10-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Dip (Assisted)
2
10-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Dip (Assisted)
2
10-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Press (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Press (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Press (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Press (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Press (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Farmer's Walk (Weighted)
2
1 mins
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Chest Press (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
1
10-15 reps
10-15 reps
-
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Farmer's Walk (Weighted)
2 Sets
1 mins
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Dip (Assisted)
2 Sets
10-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
Day 1
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Seated Hamstring Curl
3 Sets
8-12 Reps
-
4
Single Leg Press
3 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Lu Raise
2 Sets
10-20 Reps
-