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2 Day Full Body v.2

by Dusty D.
3 athletes joined

Program Description

*A little less exercises than the original 2-day Full Body I put together. A 2-day per week bodybuilding program with lower volumes and all sets taken to failure. By stringing together exercises into giant sets, we can get in some "free" cardio while allowing muscles to rest while others are being used and which reduces session length. Week 1 will show the template for these giant sets, but the following weeks will list the exercises normally so movements can be moved around as needed. This leaves 5 days off per week and thus allows a lot of scheduling flexibility as well as days for other activities like cardio and sports (in my case speed work for sprinting and kickboxing). Add sets over time as needed to continue double progression, and swap exercises if wanted or if equipment is unavailable.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 01, 2025 07:54
  • Last Edited
    May 30, 2025 03:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 10
2
Pendlay Row
3
6-10 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4
Lying Leg Curl
3
15-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
6
French Press
3
15-20 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-20 reps
RPE 10
3
Seated Lateral Raise
3
10-20 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Precor Squat
3
6-10 reps
RPE 10
6
Chin-Up (Bodyweight)
3
10-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Stiff Leg Deadlift
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10-20 Reps
@10
3
Seated Lateral Raise
3 Sets
10-20 Reps
@10
4
Standing Calf Raise
3 Sets
10-20 Reps
@10
5
Precor Squat
3 Sets
6-10 Reps
@10
6
Chin-Up (Bodyweight)
3 Sets
10-20 Reps
@10
Day 1
1
Dip (Weighted)
3 Sets
6-10 Reps
@10
2
Pendlay Row
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
15-20 Reps
@10
4
Lying Leg Curl
3 Sets
15-20 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@10
6
French Press
3 Sets
15-20 Reps
@10
7
Decline Sit Up (Bodyweight)
3 Sets
10-20 Reps
@10