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2x Per Week Fullbody

by Andreas E.
2 athletes joined

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
    Nov 21, 2025 03:04

Summary

Unlock your full potential with the 2x Per Week Fullbody program, designed to maximize strength and muscle gains in just 12 weeks. This efficient plan focuses on two intense full-body workouts each week, incorporating compound lifts and targeted exercises to build strength and endurance. Expect to tackle key movements like the Deadlift and Bench Press, alongside supersets that challenge your limits. Perfect for those looking to balance a busy schedule while achieving serious results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Upper Back
11.2%
Quadriceps
11%
Front Delts
10.7%
Glutes
10.4%
Chest
10.3%
Lats
7.5%
Hamstrings
6.7%
Biceps
5.7%
Abs
4.2%
Middle Delts
3.8%
Lower Back
2%
Rear Delts
1.4%
Forearms
1.1%
Abductors
1.1%
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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
Face Pull
2
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
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
Face Pull
2
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
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
Face Pull
2
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
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
Face Pull
2
10-15 reps
-
5B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
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
10-15 reps
RPE 10
6
Pec Deck (Machine)
1
8-12 reps
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
10-15 reps
RPE 10
6
Pec Deck (Machine)
1
8-12 reps
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
10-15 reps
RPE 10
6
Pec Deck (Machine)
1
8-12 reps
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
10-15 reps
RPE 10
6
Pec Deck (Machine)
1
8-12 reps
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 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
Face Pull
2 Sets
10-15 Reps
-
5B
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
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
-