Full body 2x and a weak point day
The program is designed with Bodybuilding goal in mine but will get you stronger.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 3 | 6–8 reps | @8 |
| 2 | Bench Press (Barbell) | 3 | 6–8 reps | @9 |
| 3 | Dumbbell Row | 3 | 10–12 reps | @9 |
| 4 | Seated Overhead Press (Dumbbell) | 3 | 8–10 reps | @9 |
| 5 | Nordic Curl | 3 | 8–12 reps | @9 |
| 6 | Bicep Curl (EZ Bar) | 3 | 12–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chest Krusher | 2 | 12–15 reps | @9 |
| 1B | Face Pull | 2 | 12–15 reps | @9 |
| Superset | ||||
| 2A | Hammer Curl | 2 | 12–15 reps | @9 |
| 2B | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @9 |
| Superset | ||||
| 3A | Upright Row (Barbell) | 2 | 12–15 reps | @9 |
| 3B | Single Arm Tricep Extension (Cable) | 2 | 12–15 reps | @9 |
| 4 | Standing Calf Raise | 3 | 12–20 reps | @9.5 |
| 5 | Cable Crunch | 2 | 12–20 reps | @9 |
| Superset | ||||
| 6A | Neck Curl | 2 | 25 reps | @8 |
| 6B | Neck Extension | 2 | 25 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 5 reps | @8 |
| 2 | Overhead Press (Barbell) | 3 | 6–8 reps | @9 |
| 3 | Step-Up (Weighted) | 3 | 8–15 reps | @8.5 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8.5 |
| 5 | Seated Row (Cable) | 3 | 8–12 reps | @9 |
| 6 | Tricep Extension (Cable) | 2 | 8–12 reps | @9 |
| 1 | 8–12 reps | @9.5 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full body 2x and a weak point day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full body 2x and a weak point day is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full body 2x and a weak point day is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
