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2 Day Full Body

by Dusty D.

Program Description

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
    Mar 13, 2025 01:26
  • Last Edited
    Mar 13, 2025 03:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1A
Stiff Leg Deadlift
3
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
1C
Preacher Curl (Machine)
3
10-15 reps
RPE 10
2A
Leg Press
3
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
3
10-20 reps
RPE 10
2C
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
2D
Precor Seated Machine Row
3
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
Preacher Curl (Machine)
3
10-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 10
5
Precor Squat Calf Raises
3
10-20 reps
RPE 10
6
Precor Seated Machine Row
3
8-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12-20 reps
RPE 10
1B
Lying Leg Curl
3
8-15 reps
RPE 10
1C
Dip (Weighted)
3
6-12 reps
RPE 10
1D
Standing Calf Raise
3
10-20 reps
RPE 10
2A
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
2B
Lateral Raise (Cable)
3
12-20 reps
RPE 10
2C
Chin-Up (Weighted)
3
6-10 reps
RPE 10
2D
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 10
2
Lying Leg Curl
3
8-15 reps
RPE 10
3
Dip (Weighted)
3
6-12 reps
RPE 10
4
Standing Calf Raise
3
10-20 reps
RPE 10
5
Reverse Squat (KOTG Ben Patrick)
3
12-20 reps
RPE 10
6
Lateral Raise (Cable)
3
12-20 reps
RPE 10
7
Chin-Up (Weighted)
3
6-10 reps
RPE 10
8
Tricep Strap Overhead Extension
3
12-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Stiff Leg Deadlift
3 Sets
6-10 Reps
@10
1B
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@10
1C
Preacher Curl (Machine)
3 Sets
10-15 Reps
@10
2A
Leg Press
3 Sets
8-15 Reps
@10
2B
Precor Squat Calf Raises
3 Sets
10-20 Reps
@10
2C
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
2D
Precor Seated Machine Row
3 Sets
8-15 Reps
@10
Day 2
1A
Leg Extension
3 Sets
12-20 Reps
@10
1B
Lying Leg Curl
3 Sets
8-15 Reps
@10
1C
Dip (Weighted)
3 Sets
6-12 Reps
@10
1D
Standing Calf Raise
3 Sets
10-20 Reps
@10
2A
Reverse Squat (KOTG Ben Patrick)
3 Sets
12-20 Reps
@10
2B
Lateral Raise (Cable)
3 Sets
12-20 Reps
@10
2C
Chin-Up (Weighted)
3 Sets
6-10 Reps
@10
2D
Tricep Strap Overhead Extension
3 Sets
12-20 Reps
@10