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BoostcampPNG

2 days full body

by Rhazes
1 athletes joined

Program Description

Maintenance full body for tough and busy times

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2025 09:47
  • Last Edited
    Aug 12, 2025 09:15

Summary

Transform your strength with this comprehensive 8-week full-body program, designed for those ready to commit just two days a week. Each session targets all major muscle groups through a blend of foundational lifts like the Box Squat and Deadlift, alongside accessory movements to enhance your overall power and endurance. Perfect for building muscle and improving functional fitness, this program is structured to maximize your results while fitting seamlessly into your busy schedule. Get ready to elevate your training and see real progress!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
3-5 reps
-
4
Pull-Up (Weighted)
3
3-5 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Wide-Grip Row (Cable)
3
5 reps
-
4
Klokov Press
3
5 reps
-
5
Pullover (EZ Bar)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Box Squat (Barbell)
3 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
-
3
Dip (Weighted)
3 Sets
3-5 Reps
-
4
Pull-Up (Weighted)
3 Sets
3-5 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
3-5 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
5 Reps
-
4
Klokov Press
3 Sets
5 Reps
-
5
Pullover (EZ Bar)
3 Sets
10 Reps
-