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Whole Body 2x + Bro

by Riccardo S.

Program Description

Whole Body2x + Bro day, starting with 2 sets per exercise, RPE 8.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2025 09:54
  • Last Edited
    Dec 01, 2025 10:26
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.8%
Middle Delts
11.3%
Triceps
10%
Front Delts
8.8%
Upper Back
8.8%
Hamstrings
7.5%
Lats
7.5%
Chest
5%
Rear Delts
5%
Quadriceps
5%
Calves
5%
Glutes
3.8%
Forearms
2.5%
Abductors
2.5%
Adductors
2.5%
Abs
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
7
Leg Extension
2
8-12 reps
RPE 8
8
Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
RPE 8
2
Lateral Raise (Cable)
2
8-12 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4
Bayesian Curl
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
3
Bayesian Curl
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-12 reps
RPE 8
6
Hip Abductor (Machine)
2
8-12 reps
RPE 8
7
Hip Adductor (Machine)
2
8-12 reps
RPE 8
8
Lying Leg Curl
2
8-12 reps
RPE 8
9
Calf Raise (Machine)
2
8-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
2
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
6
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
7
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
8
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
9
Calf Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
2
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
6
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
2
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
5
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
6
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
7
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
8
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
9
Calf Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8