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Full Body 2x week 2.0

by Nikolina P.

Program Description

when you dont have more time per week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 29, 2025 08:54
  • Last Edited
    Sep 29, 2025 08:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Quadriceps
12.6%
Triceps
9.5%
Hamstrings
9.3%
Upper Back
8.6%
Adductors
7.1%
Lats
6%
Biceps
6%
Abductors
5.1%
Middle Delts
4.6%
Front Delts
4%
Chest
3.3%
Rear Delts
3.3%
Abs
2.6%
Lower Back
2%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
Hip Abductor (Machine)
2
12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Squat (Barbell)
3
10 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Hip Abductor (Machine)
2
12 reps
-
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
9
Lying Reverse Fly
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@10
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
7
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
-
-
8
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Lying Reverse Fly
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-