logo
BoostcampPNG

2x Per Week Fullbody

by Andreas E.

Program Description

2x a week fullbody program with a classic LP progression system Double progression for most other movements Also alternating excercises or grip (example alternare grip on pullups every 4 weeks) each phase to keep things fresh/fun and to midigate injury risks. Made for people only able to go to the gym twice a week but still want to be able to make strength and muscle gain

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 10, 2025 11:23
  • Last Edited
    Oct 19, 2025 12:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Quadriceps
12.1%
Glutes
11.5%
Upper Back
10.7%
Chest
9.8%
Lats
8.3%
Front Delts
7.4%
Hamstrings
7.4%
Biceps
5.7%
Abs
4.7%
Middle Delts
4.2%
Lower Back
2.2%
Rear Delts
1.4%
Abductors
1.2%
Forearms
0.5%
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pendulum Squat
1
2
4-6 reps
8-12 reps
-
-
3
Glute Kickback
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
85%
90%
2
Belt Squat
3
8-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Decline Crunch
1
1
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Belt Squat
3
8-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Decline Crunch
1
1
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Belt Squat
3
8-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Decline Crunch
1
1
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Belt Squat
3
8-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Kelso Shrug
1
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
7
Decline Crunch
1
1
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Single Leg Press
2
8-12 reps
-
3
Abs Crunch (Machine)
2
8-12 reps
-
4A
Dip (Assisted)
3
8-12 reps
-
4B
Pull-Up (Assisted)
2
1
8-12 reps
8-12 reps
-
RPE 10
5A
Push Up
1
RPE 10
5B
Face Pull
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Abs Crunch (Machine)
2
8-12 reps
-
4A
Dip (Assisted)
3
8-12 reps
-
4B
Pull-Up (Assisted)
2
1
8-12 reps
8-12 reps
-
RPE 10
5A
Push Up
1
RPE 10
5B
Face Pull
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Abs Crunch (Machine)
2
8-12 reps
-
4A
Dip (Assisted)
3
8-12 reps
-
4B
Pull-Up (Assisted)
2
1
8-12 reps
8-12 reps
-
RPE 10
5A
Push Up
1
RPE 10
5B
Face Pull
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Abs Crunch (Machine)
2
8-12 reps
-
4A
Dip (Assisted)
3
8-12 reps
-
4B
Pull-Up (Assisted)
2
1
8-12 reps
8-12 reps
-
RPE 10
5A
Push Up
1
RPE 10
5B
Face Pull
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Abs Crunch (Machine)
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4A
Dip (Assisted)
2
1
6-8 reps
8-12 reps
-
-
4B
Pull-Up (Assisted)
3
6-8 reps
-
5
Reverse Pec Deck
1
RPE 10
6
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4A
Dip (Assisted)
2
1
6-8 reps
8-12 reps
-
-
4B
Pull-Up (Assisted)
3
6-8 reps
-
5
Reverse Pec Deck
1
RPE 10
6
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4A
Dip (Assisted)
2
1
6-8 reps
8-12 reps
-
-
4B
Pull-Up (Assisted)
3
6-8 reps
-
5
Reverse Pec Deck
1
RPE 10
6
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Abs Crunch (Machine)
2
6-10 reps
-
3
Leg Extension
2
10-15 reps
-
4A
Dip (Assisted)
2
1
6-8 reps
8-12 reps
-
-
4B
Pull-Up (Assisted)
3
6-8 reps
-
5
Reverse Pec Deck
1
RPE 10
6
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
85%
95%
2
Seated Hamstring Curl
2
8-12 reps
-
3A
Dip (Assisted)
3
8-12 reps
-
3B
Pull-Up (Assisted)
2
1
8-12 reps
-
-
RPE 10
4
Lu Raise
1
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Seated Hamstring Curl
2
8-12 reps
-
3A
Dip (Assisted)
3
8-12 reps
-
3B
Pull-Up (Assisted)
2
1
8-12 reps
-
-
RPE 10
4
Lu Raise
1
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Seated Hamstring Curl
2
8-12 reps
-
3A
Dip (Assisted)
3
8-12 reps
-
3B
Pull-Up (Assisted)
2
1
8-12 reps
-
-
RPE 10
4
Lu Raise
1
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Seated Hamstring Curl
2
8-12 reps
-
3A
Dip (Assisted)
3
8-12 reps
-
3B
Pull-Up (Assisted)
2
1
8-12 reps
-
-
RPE 10
4
Lu Raise
1
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
5B
Bicep Curl (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Pendulum Squat
1 Set
2 Sets
4-6 Reps
8-12 Reps
-
-
3
Glute Kickback
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Kelso Shrug
1 Set
@10
6A
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
6B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Single Leg Press
2 Sets
8-12 Reps
-
3
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
4A
Dip (Assisted)
3 Sets
8-12 Reps
-
4B
Pull-Up (Assisted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5A
Push Up
1 Set
@10
5B
Face Pull
1 Set
@10