logo
BoostcampPNG

Full body 2x and a weak point day

by Rinaz

Program Description

For busy people. Flexible routine that can be done 2-3x a week. The bro day can be done with some weight at home if available

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 06, 2025 02:08
  • Last Edited
    Jun 18, 2025 12:53

Summary

Transform your physique with this comprehensive 10-week program designed for serious lifters. Featuring three intense training days each week, you'll tackle full-body workouts that emphasize strength and hypertrophy, along with a dedicated weak point day to target areas needing extra attention. With a blend of compound and isolation movements, including Safety Bar Squats and Bench Presses, you'll build muscle and improve overall performance. Perfect for those with a garage gym setup, this program is your roadmap to achieving a balanced and powerful physique.
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
10-15 reps
RPE 9
4
Arnold Press
3
8-10 reps
RPE 9
5
Single-Leg Leg Curl
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Step-Up (Weighted)
3
8-15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 8
2
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Bench Press (Cambered Bar)
3
10-12 reps
RPE 9
5
Meadow Row
3
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Krusher
2
12-15 reps
RPE 9
1B
Face Pull
2
12-15 reps
RPE 9
2A
Hammer Curl
2
12-15 reps
RPE 9
2B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
3A
Upright Row (Barbell)
2
12-15 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9.5
5
Cable Crunch
2
12-20 reps
RPE 9
6A
Neck Curl
2
25 reps
RPE 8
6B
Neck Extension
2
25 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Safety Bar Squat
3 Sets
6-8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
3
Dumbbell Row
3 Sets
10-12 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9
5
Nordic Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9.5
Day 3
1A
Chest Krusher
2 Sets
12-15 Reps
@9
1B
Face Pull
2 Sets
12-15 Reps
@9
2A
Hammer Curl
2 Sets
12-15 Reps
@9
2B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
3A
Upright Row (Barbell)
2 Sets
12-15 Reps
@9
3B
Single Arm Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
4
Standing Calf Raise
3 Sets
12-20 Reps
@9.5
5
Cable Crunch
2 Sets
12-20 Reps
@9
6A
Neck Curl
2 Sets
25 Reps
@8
6B
Neck Extension
2 Sets
25 Reps
@8
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
3
Step-Up (Weighted)
3 Sets
8-15 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
5
Seated Row (Cable)
3 Sets
8-12 Reps
@9
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5