logo
BoostcampPNG
Community Programs›2 Day Full Body v.2
2 Day Full Body v.2
Intermediate–AdvancedFree

2 Day Full Body v.2

Dusty D.
Dusty D.· Apr 2025
4athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
2 days
Level
Intermediate, Advanced
Goal
Muscle
Equipment
Full Gym
Session length
70 min
*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.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
14.6%
Hamstrings
9.8%
Abs
9.8%
Chest
9.8%
Front Delts
9.8%
Lats
9.8%
Upper Back
9.8%
Biceps
7.3%
Glutes
4.9%
Calves
4.9%
Quadriceps
4.9%
Lower Back
2.4%
Forearms
2.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Stiff Leg Deadlift36–10 reps@10
2Incline Bench Press (Dumbbell)310–20 reps@10
3Seated Lateral Raise310–20 reps@10
4Standing Calf Raise310–20 reps@10
5Precor Squat36–10 reps@10
6Chin-Up (Bodyweight)310–20 reps@10
#ExerciseSetsRepsLoad
1Dip (Weighted)36–10 reps@10
2Pendlay Row36–10 reps@10
3Leg Extension315–20 reps@10
4Lying Leg Curl315–20 reps@10
5Incline Curl (Dumbbell)315–20 reps@10
6French Press315–20 reps@10
7Decline Sit Up (Bodyweight)310–20 reps@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 2 Day Full Body v.2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a full 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 70 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.

2 Day Full Body v.2 is structured around 2 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

2 Day Full Body v.2 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android