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Hendry: Fullbody 2x

by Natty Viking
1 athletes joined

Program Description

**Hendry: Fullbody 2x** is an 18-week comprehensive training program designed to maximize your strength and muscle gains through a balanced full-body approach. With 36 training days, this program emphasizes key compound movements like the Hack Squat, Bench Press, and Hip Thrust, ensuring a thorough engagement of all major muscle groups. Each session is structured to challenge your limits while providing ample recovery, making it ideal for both beginners and seasoned lifters looking to elevate their training. Get ready to transform your physique and boost your performance with this dynamic full-body regimen!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 08, 2026 08:50
  • Last Edited
    Apr 08, 2026 01:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
13.4%
Front Delts
13.4%
Glutes
9%
Quadriceps
9%
Chest
9%
Abs
7.5%
Hamstrings
6.7%
Lower Back
4.5%
Lats
4.5%
Middle Delts
4.5%
Biceps
2.2%
Rear Delts
2.2%
Forearms
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Plank
1
-
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Side Plank
1
-
-
3
Leg Extension
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
2
Side Plank
1 Set
-
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Hack Squat
3 Sets
8-12 Reps
-
2
Plank
1 Set
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Arnold Press
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
8-12 Reps
-